tag:blogger.com,1999:blog-371983122024-03-12T22:49:17.324-04:00Only the Good Stuff - Gavin McKayLearn all about Gavin McKay's Heart.Muscle.Mind philosophy for complete health and fitness as you follow him through the ever changing world of fitness, nutrition and wellness. To find our more about the program visit www.fusioncrosstraining.comFusion Cross-training: Fitness, Nutrition & Lifestylehttp://www.blogger.com/profile/02348998250319014066noreply@blogger.comBlogger224125tag:blogger.com,1999:blog-37198312.post-22298585426015263022012-12-12T10:21:00.000-05:002012-12-12T10:21:27.094-05:00Exercise is a Gateway Drug<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-iEkUDBF2aIY/UMgJBa3UkmI/AAAAAAAABrk/75ALGsyQqW8/s1600/habits.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Verdana, sans-serif;"><img border="0" src="http://1.bp.blogspot.com/-iEkUDBF2aIY/UMgJBa3UkmI/AAAAAAAABrk/75ALGsyQqW8/s1600/habits.jpg" /></span></a></div>
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">It has now been researched and shown that willpower or ability to follow through on what our mind wants to do, not only fluctuates greatly throughout a day with mental and physical fatigue but also gets depleted or strengthened over time. </span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><span style="font-family: Verdana, sans-serif;">Habits by nature take time to fully develop, which we need to accept from the start, but what the research shows is that each successive habit takes less and less time and "feels" easier and easier to develop. Meditators have known this for millenia see the mind as very similar to your body and muscles in that they get stronger or weaker depending on if we have a disciplined practice of a habit. Our minds need some form of training to remain strong and disciplined enough to maintain the habits that bring us our healthy and happiness. It starts small with one tiny habit like exercising 30 minutes 3 times a week, even walking, but it can multiply to transform your life into all the success and happiness you've dreamed of. <b>What is your gateway habit?</b></span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-IZgtdjk2Sv4/UMgJ7WJ1IVI/AAAAAAAABrs/XUrNvZy59xY/s1600/willpower-329.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="font-family: Verdana, sans-serif;"><img border="0" height="320" src="http://1.bp.blogspot.com/-IZgtdjk2Sv4/UMgJ7WJ1IVI/AAAAAAAABrs/XUrNvZy59xY/s320/willpower-329.jpg" width="270" /></span></a></div>
<span style="font-family: Verdana, sans-serif;"><br clear="none" />In sports we expect that if a body has been conditioned in one type of sport it is usually going to pick up the next sport a lot faster, because they are considered athletic. Their muscles, structure and abilities are at a higher functioning level. Well the mind is no different, and not just in intellect, i.e. smarter, intellectually inclined people can learn new things faster. It is even true for habit formation through the principle of discipline. Like that transferable athleticism, our mind builds up transferable discipline or willpower that can be used on any target you wish. However just like your body, if you drop off from practicing your main or gateway habit, your mental discipline will weaken and all your habits and "willpower" will likely go to shit. For us this means that if we drop our exercise routine, most likely other healthy habits like our eating, our sleep, or even our interpersonal habits like being kind to others will start to drop off so we cannot think in silo's but stick with the integrative path. One muscle effects the rest, and one habit effects the rest so we need to get back on the horse and take care of ourselves. Discipline is discipline. <br clear="none" /></span><br />
<span style="font-family: Verdana, sans-serif;">The cumulative ease of habit formation is a huge incentive for people setting out to change their life and get in shape. We intuitively know that the first few weeks of getting in shape or starting any habit are the toughest, but instead of seeing just the exercise rewards to motivate us forward, we can envision a whole network effect of healthier habits offering a much greater inspiration. Open to the bigger picture, we are doing more than just exercising at Unite. Think, "With this one habit I am enabling many. With this one workout I am creating the possibility for a greater version of me."</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">This is what we mean in Unite's Eating Philosophy when we say <b>"Upgrade your diet everyday"</b>. There is no time off really in the sense of allowing yourself to be unmindful or non-disciplined about what you are doing. But that is not a problem because the view is that there is always a new and exciting way to practice discipline and progress on your life's path. Even choosing to indulge in a delicious but not nutritious baked good or beer can be practicing discipline, if you practice keeping it to 10% or practice mindfully seeing how it makes you feel before, during and after. Discipline in habits is the how, the way, not just the objective what you are doing.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">This is not just a health and wellness phenomenon either, although exercise is a proven gateway habit because of the big physical, chemical lift you get from it. New habits that can spring up could be study habits, cleaning your home, improved sleep, communicating with your partner or child, the habits are whatever you want to work on to improve the quality of your life. But it all starts with that first gateway habit to train your mind in the joy of discipline. The world rewards those that can consistently turn their attention back towards their goal, the process, the higher ideals they want to live into. This is practice, it is everyday, and it takes time, so spend more time returning to your focus and less time beating yourself up or trying to forget that you are not practicing your habit by covering it up with pleasure and distraction.</span>Fusion Cross-training: Fitness, Nutrition & Lifestylehttp://www.blogger.com/profile/02348998250319014066noreply@blogger.com25tag:blogger.com,1999:blog-37198312.post-37209465490843602802012-12-11T23:19:00.000-05:002012-12-11T23:39:07.288-05:00Eat Like a Nutritarian<br />
<div style="border: 0px; line-height: 19.9777774810791px; margin-bottom: 0.714285em; padding: 0px;">
<span data-mce-style="font-size: x-large;"><span style="font-family: Verdana, sans-serif;">What actually constitutes a healthy diet? There is so much new research everyday and more and more developments in the field of nutrition, that it can be hard to answer this seemingly simple question. </span></span></div>
<div style="border: 0px; line-height: 19.9777774810791px; margin-bottom: 0.714285em; padding: 0px;">
<span data-mce-style="font-size: x-large;"><span style="font-family: Verdana, sans-serif;">As a nutritionist my job is to deduce from all the information being thrown at you and provide you with simple, evidence based theories that have remained true time and time again. Because nutrition is also a fairly new field, it wasn't until recently that we have had more assurance in some of our "truths" in regards what makes up a healthy diet.</span></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-Ord0dRqNut0/UMgA2xdTBII/AAAAAAAABrQ/DsNt-viQ47c/s1600/fruit.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="http://1.bp.blogspot.com/-Ord0dRqNut0/UMgA2xdTBII/AAAAAAAABrQ/DsNt-viQ47c/s320/fruit.jpg" width="320" /></a></div>
<div style="border: 0px; line-height: 19.9777774810791px; margin-bottom: 0.714285em; padding: 0px;">
<span data-mce-style="font-size: x-large;"><span style="font-family: Verdana, sans-serif;"><br /></span></span></div>
<div style="border: 0px; line-height: 19.9777774810791px; margin-bottom: 0.714285em; padding: 0px;">
<span data-mce-style="font-size: x-large;"><span style="font-family: Verdana, sans-serif;">We have been told from day one that fruits and vegetables are good for us. Duh!! It's a broken record already. How can we use that information in a different way, other than just vaguely knowing that these foods are healthier? We have to revolutionize the way we look at these foods and what their purpose is. If you knew that eating broccoli every day would cause you to never get cancer EVER in your life, then I'm going to bet you would find a way to incorporate it into your diet. But just saying broccoli is good for me isn't very motivating. </span></span></div>
<div style="border: 0px; line-height: 19.9777774810791px; margin-bottom: 0.714285em; padding: 0px;">
<span style="font-family: Verdana, sans-serif; line-height: 19.9777774810791px;">In our Unite Fitness Eating Philosophy we stress eating the majority of your calories through nutrient dense foods. (e.g., fruits and vegetables). This is at the top of our food pyramid and is the foundation for helping our clients find their best weight. These foods will not only support a healthy metabolism, but they will provide you with the right fuel to live a vivacious and long life. We know so much about nutrition and its powerful effects to create disease or protect against disease. However, the question that seems unanswered to the majority of our population is what constitutes a diet that is actually disease protecting versus one that is disease promoting? What degree of nutritional excellence is necessary to make a diet therapeutically disease reversing? How do we measure the quality of our diet or the degree of nutritional excellence we are obtaining?</span></div>
<div style="border: 0px; line-height: 19.9777774810791px; margin-bottom: 0.714285em; padding: 0px;">
<span style="font-family: Verdana, sans-serif;"><span data-mce-style="font-size: x-large;">There's a new dietary term coined by <a href="http://www.drfuhrman.com/">nutrition guru Dr. Joel Fuhrman</a> (nutritionist for Whole Foods Market) and </span><span data-mce-style="font-size: x-large;">it's called being a "Nutritarian." Fuhrman says the quality of a diet can be judged on three simple criteria:</span></span></div>
<div style="border: 0px; line-height: 19.9777774810791px; margin-bottom: 0.714285em; padding: 0px;">
<br /></div>
<br />
<ol style="border: 0px; line-height: 19.9777774810791px; list-style-position: outside; margin: -0.428571em 0px 0.714285em 2em; padding: 0px;">
<li style="border: 0px; margin: 0px; padding: 0px;"><span data-mce-style="font-size: x-large;"><strong><span style="font-family: Verdana, sans-serif;">Levels of micronutrients </span></strong></span></li>
<span style="font-family: Verdana, sans-serif;">(vitamins, minerals, phyto-chemicals per calorie)</span>
<li><strong style="line-height: 19.9777774810791px;"><span style="font-family: Verdana, sans-serif;">Amounts of macronutrients </span></strong></li>
<span style="font-family: Verdana, sans-serif;">(fat, carbohydrate, protein) Meeting individual needs, without excessive calories that may lead to weight gain or health compromise.</span>
<li><strong style="line-height: 19.9777774810791px;"><span style="font-family: Verdana, sans-serif;">Avoidance of potentially toxic substances</span></strong></li>
<span style="font-family: Verdana, sans-serif;">(such as trans fats) and limited amounts of other potentially harmful substances (such as sodium).</span></ol>
<span data-mce-style="font-size: x-large;"><span style="font-family: Verdana, sans-serif;">Dr. Fuhrman is revolutionizing the way we as eaters think of food. We need to start looking at what human beings need to support living a long and healthy life.</span></span><br />
<br />
<ul style="border: 0px; line-height: 19.9777774810791px; list-style-position: outside; margin: -0.428571em 0px 0.714285em 2em; padding: 0px;">
<li style="border: 0px; margin: 0px; padding: 0px;"><span data-mce-style="font-size: x-large;"><span style="font-family: Verdana, sans-serif;">It is not sufficient to merely avoid fats.</span></span></li>
</ul>
<ul style="border: 0px; line-height: 19.9777774810791px; list-style-position: outside; margin: -0.428571em 0px 0.714285em 2em; padding: 0px;">
<li style="border: 0px; margin: 0px; padding: 0px;"><span data-mce-style="font-size: x-large;"><span style="font-family: Verdana, sans-serif;">It is not sufficient for the diet to have a low glycemic index.</span></span></li>
</ul>
<ul style="border: 0px; line-height: 19.9777774810791px; list-style-position: outside; margin: -0.428571em 0px 0.714285em 2em; padding: 0px;">
<li style="border: 0px; margin: 0px; padding: 0px;"><span data-mce-style="font-size: x-large;"><span style="font-family: Verdana, sans-serif;">It is not sufficient for the diet to be low in animal products.</span></span></li>
</ul>
<ul style="border: 0px; line-height: 19.9777774810791px; list-style-position: outside; margin: -0.428571em 0px 0.714285em 2em; padding: 0px;">
<li style="border: 0px; margin: 0px; padding: 0px;"><span data-mce-style="font-size: x-large;"><span style="font-family: Verdana, sans-serif;">It is not sufficient for the diet to be mostly raw food.</span></span></li>
</ul>
<br />
<div style="border: 0px; line-height: 19.9777774810791px; margin-bottom: 0.714285em; padding: 0px;">
<span style="font-family: Verdana, sans-serif; line-height: 19.9777774810791px;">"A </span><em style="border: 0px; font-family: Verdana, sans-serif; line-height: 19.9777774810791px; margin: 0px; padding: 0px;"><strong>nutritarian</strong></em><span style="font-family: Verdana, sans-serif; line-height: 19.9777774810791px;"> understands that food has powerful disease–protecting and therapeutic effects and seeks to consume a broad array of micronutrients via their food choices"</span></div>
<div style="border: 0px; line-height: 19.9777774810791px; margin-bottom: 0.714285em; padding: 0px;">
<span style="font-family: Verdana, sans-serif; line-height: 19.9777774810791px;">Let's begin to look at food in how the nutrients will benefit you. As if you're picking out a vitamin in the store, let's choose a food and do our research on what the food will provide us, both good and bad. If I read a nutrition label and don't recognize or understand an ingredient I will immediately pull out my smart phone and look it up. I make sure I am staying responsible with what I put in my body.</span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-lX39otl9X2A/UMf_KnwNfyI/AAAAAAAABrI/T7Q4m1dOrzg/s1600/nut_density.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="http://4.bp.blogspot.com/-lX39otl9X2A/UMf_KnwNfyI/AAAAAAAABrI/T7Q4m1dOrzg/s400/nut_density.jpg" width="400" /></a></div>
<div style="border: 0px; line-height: 19.9777774810791px; margin-bottom: 0.714285em; padding: 0px;">
<span style="font-family: Verdana, sans-serif; line-height: 19.9777774810791px;"><br /></span></div>
<div style="border: 0px; margin-bottom: 0.714285em; padding: 0px;">
<span style="font-family: Verdana, sans-serif; line-height: 19.9777774810791px;">A quick way to assess the nutrient density of foods is to look at the <a href="http://www.wholefoodsmarket.com/healthy-eating/health-starts-here/resources-and-tools/top-ten-andi-scores">ANDI score at Whole Foods Market</a>. ANDI stands for </span><span style="font-family: Verdana, sans-serif;">"Aggregate Nutrient Density Index." An ANDI score shows the nutrient density of a food on a scale from 1 to 1000 based on nutrient content. ANDI scores are calculated by evaluating an range of micronutrients, including vitamins, minerals, phytochemicals and antioxidant capacities.</span></div>
<div style="border: 0px; line-height: 19.9777774810791px; margin-bottom: 0.714285em; padding: 0px;">
<span style="font-family: Verdana, sans-serif; line-height: 19.9777774810791px;">Don't just let food keep you alive, let it keep you alive and </span><i style="font-family: Verdana, sans-serif; line-height: 19.9777774810791px;">well</i><span style="font-family: Verdana, sans-serif; line-height: 19.9777774810791px;">, make everything you eat count!</span></div>
<div style="border: 0px; font-family: Helvetica, Arial, 'Droid Sans', sans-serif; font-size: 14.666666984558105px; line-height: 19.9777774810791px; margin-bottom: 0.714285em; padding: 0px;">
<br /></div>
Fusion Cross-training: Fitness, Nutrition & Lifestylehttp://www.blogger.com/profile/02348998250319014066noreply@blogger.com2tag:blogger.com,1999:blog-37198312.post-39859737614304095842012-11-13T22:43:00.000-05:002012-11-13T22:43:56.640-05:00Do You Eat Like an Animal?<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-IPGl99UGQSY/UKJ0XyiJT0I/AAAAAAAABqk/DT8IkjQvNN0/s1600/eating-fast1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Verdana, sans-serif;"><img border="0" height="320" src="http://2.bp.blogspot.com/-IPGl99UGQSY/UKJ0XyiJT0I/AAAAAAAABqk/DT8IkjQvNN0/s320/eating-fast1.jpg" width="273" /></span></a></div>
<div style="border: 0px; font-size: 14.40000057220459px; line-height: 19.979999542236328px; padding: 0px;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="border: 0px; line-height: 19.979999542236328px; padding: 0px;">
<span style="font-family: Verdana, sans-serif; font-size: large;">When I feed my yellow lab Jackson he devours it. No chewing really, just crunch and swallow and done in under 30 seconds. I can put his standard boring food or a steak and he treats it all pretty much the same, how fast can I get it in my belly and look for more. I love him but I cannot help but look at him with disgust every time.</span></div>
<div style="border: 0px; line-height: 19.979999542236328px; padding: 0px;">
<span style="font-size: large;"><br /></span></div>
<div style="border: 0px; line-height: 19.979999542236328px; padding: 0px;">
<span style="font-family: Verdana, sans-serif; font-size: large;">Seriously have you ever caught yourself throwing such a huge handful of popcorn in your face that it overflows your mouth? I have. Or eating so freaking fast, like its your last meal on earth, that your stomach hurts and you have to lie down? Sometimes we cannot even recall what we ate for lunch because we worked right through it oblivious and uncivilized. Or we don't appreciate the color and beauty of the worldly array of food prepared for us because we were so completely lost in the latest episode of Modern Family.</span></div>
<div style="border: 0px; line-height: 19.979999542236328px; padding: 0px;">
<span style="font-size: large;"><br /></span></div>
<div style="border: 0px; line-height: 19.979999542236328px; padding: 0px;">
<span style="font-family: Verdana, sans-serif; font-size: large;">What happened to our Western Society that we turned into such animals. Many of us don't even grocery shop, cook our meals let alone sit down face to face with people to eat and chat unless its at a restaurant. You might not think this is particularly a problem, that only the quality and quantity of the food matters, but the message hear is that they are inter-dependant. If you aren't mindful about the entire process of eating then you will eat more poorly and be clueless to the lessons your body and mind are telling you about the food you just ate. I am here to try to inspire people to get back to food basics. To deeply enjoy natural healthy foods and respect the art of eating again.</span></div>
<div style="border: 0px; line-height: 19.979999542236328px; padding: 0px;">
<span style="font-size: large;"><br /></span></div>
<div style="border: 0px; line-height: 19.979999542236328px; padding: 0px;">
<span style="font-family: Verdana, sans-serif; font-size: large;">There are only three steps and words you need to remember to change it all around:</span></div>
<div style="border: 0px; line-height: 19.979999542236328px; padding: 0px;">
<strong><span style="font-family: Verdana, sans-serif; font-size: large;">Know it... Enjoy it... Feel it</span></strong></div>
<div style="border: 0px; line-height: 19.979999542236328px; padding: 0px;">
<strong><span style="font-family: Verdana, sans-serif; font-size: large;"><br clear="none" /></span></strong></div>
<div style="border: 0px; line-height: 19.979999542236328px; padding: 0px;">
<strong><span style="font-family: Verdana, sans-serif; font-size: large;">KNOW IT</span></strong></div>
<div style="border: 0px; line-height: 19.979999542236328px; padding: 0px;">
<span style="font-family: Verdana, sans-serif; font-size: large;">Know as much as you can about your food and continually try to learn more. Work backwards. What are the ingredients in each dish? Macronutrients categories and amounts? General caloric densities? Nutrients contained? and you keep going deeper into Organics? Sources? etc. Get curious. Given the state of our food system, the more you know the more you will naturally want to know more as there is a lot of cheap food to watch out for.</span></div>
<div style="border: 0px; line-height: 19.979999542236328px; padding: 0px;">
<span style="font-size: large;"><br /></span></div>
<div style="border: 0px; line-height: 19.979999542236328px; padding: 0px;">
<span style="font-family: Verdana, sans-serif; font-size: large;">Usually we move so fast through life trying to get more things done thinking that this will bring more happiness. Ehhhhhh!!!!! Wrong. There is no need to rush when we could be taking better care of ourselves which will pay back much better dividends. I mean where are we rushing off to all the time really. Slow down and know what the hell you are putting in your magical body or it won't be looking or feeling too magical. </span></div>
<div style="border: 0px; line-height: 19.979999542236328px; padding: 0px;">
<span style="font-size: large;"><br /></span></div>
<div style="border: 0px; line-height: 19.979999542236328px; padding: 0px;">
<strong><span style="font-family: Verdana, sans-serif; font-size: large;">ENJOY IT</span></strong></div>
<div style="border: 0px; line-height: 19.979999542236328px; padding: 0px;">
<span style="font-family: Verdana, sans-serif; font-size: large;">It's our ability to enjoy life and be preset to everything we are doing that brings us more happiness, i.e. really paying attention, learning from both the healthy experiences and painful ones.</span></div>
<div style="border: 0px; line-height: 19.979999542236328px; padding: 0px;">
<span style="font-size: large;"><br /></span></div>
<div style="border: 0px; line-height: 19.979999542236328px; padding: 0px;">
<span style="font-family: Verdana, sans-serif; font-size: large;">Here is a quick powerful exercise that both gets our mind fully into our food. It also reminds us of just how magical the world is when we use the powers of our five senses to their full capacity.</span></div>
<div style="border: 0px; line-height: 19.979999542236328px; padding: 0px;">
<span style="font-size: large;"><br /></span></div>
<div style="border: 0px; line-height: 19.979999542236328px; padding: 0px;">
<span style="font-family: Verdana, sans-serif; font-size: large;">First, prepare a healthy, all natural, balanced, colorful meal based on our eating philosophy. Take a moment with each ingredient, really look, smell, taste and touch it. What does the plant look like? Where does it come from? We have lost touch with what the plants that grow our food even look like so google ones you don't know. </span></div>
<div style="border: 0px; line-height: 19.979999542236328px; padding: 0px;">
<span style="font-size: large;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/--sY6JVwP-B4/UKJ0xl1gWVI/AAAAAAAABqs/f5TdwwInCRE/s1600/smell+your+food.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="font-family: Verdana, sans-serif; font-size: large;"><img border="0" height="193" src="http://2.bp.blogspot.com/--sY6JVwP-B4/UKJ0xl1gWVI/AAAAAAAABqs/f5TdwwInCRE/s320/smell+your+food.jpg" width="320" /></span></a></div>
<div style="border: 0px; line-height: 19.979999542236328px; padding: 0px;">
<span style="font-family: Verdana, sans-serif; font-size: large;">Once the meal is plated as beautifully as you can go through each of your senses mindfully to get a full experience of the food. You could also do this with takeout or at a restaurant of course. </span></div>
<div style="border: 0px; line-height: 19.979999542236328px; padding: 0px;">
<span style="font-family: Verdana, sans-serif; font-size: large;"><br /></span></div>
<ol style="border: 0px; line-height: 19.979999542236328px; list-style-position: outside; margin: -0.428571em 0px 0.714285em 2em; padding: 0px;">
<li style="border: 0px; margin: 0px; padding: 0px;"><span style="font-family: Verdana, sans-serif; font-size: large;"><strong>See it</strong> (don't smell it yet): look at all the shapes , colors, textures, shine and overall feeling of the entire plate</span></li>
<li style="border: 0px; margin: 0px; padding: 0px;"><span style="font-family: Verdana, sans-serif; font-size: large;"><strong>Smell it </strong>(close your eyes): try to distinguish the ingredients, odors, warmth, feeling of each dish</span></li>
<li style="border: 0px; margin: 0px; padding: 0px;"><span style="font-family: Verdana, sans-serif; font-size: large;"><strong>Taste it: </strong>try to break it down and describe it as sweet, savory, sour, spices, flavors</span></li>
<li style="border: 0px; margin: 0px; padding: 0px;"><span style="font-family: Verdana, sans-serif; font-size: large;"><strong>Hear it</strong>: listen to the chewing for sounds of crunching, munching, slurping, etc. which adds to the experience and knowing the contents: fats, fibers, etc.</span></li>
<li style="border: 0px; margin: 0px; padding: 0px;"><span style="font-family: Verdana, sans-serif; font-size: large;"><strong>Feel it</strong> : as you chew, swallow and afterwards notice the texture for creamy vs crunchy, warm or cold, light or heavy in belly, etc.</span></li>
</ol>
<div style="border: 0px; line-height: 19.979999542236328px; padding: 0px;">
<strong><span style="font-family: Verdana, sans-serif; font-size: large;"><br clear="none" /></span></strong></div>
<div style="border: 0px; line-height: 19.979999542236328px; padding: 0px;">
<strong><span style="font-family: Verdana, sans-serif; font-size: large;">FEEL IT</span></strong></div>
<div style="border: 0px; line-height: 19.979999542236328px; padding: 0px;">
<span style="font-family: Verdana, sans-serif; font-size: large;">Then just notice what emotions or states come about in mind, i.e. wired, sleepy, wanting more, satisfied, etc. Really the only extra step is connecting how your mind and body feel after eating to the food you just ate. We forget often times and the crappy food gets off scott free for making us feel crappy. Just holding a strong belief that food and mood are very much a cause and effect relationship should help tremendously.</span></div>
<div style="border: 0px; line-height: 19.979999542236328px; padding: 0px;">
<span style="font-size: large;"><br /></span></div>
<div style="border: 0px; line-height: 19.979999542236328px; padding: 0px;">
<span style="font-family: Verdana, sans-serif; font-size: large;"><span style="text-decoration: underline;">Art of Eating Tips</span>:</span></div>
<div style="border: 0px; line-height: 19.979999542236328px; padding: 0px;">
<span style="font-family: Verdana, sans-serif; font-size: large;"><br /></span></div>
<ul style="border: 0px; line-height: 19.979999542236328px; list-style-position: outside; margin: -0.428571em 0px 0.714285em 2em; padding: 0px;">
<li style="border: 0px; margin: 0px; padding: 0px;"><span style="font-family: Verdana, sans-serif; font-size: large;">Eating Out - restaurants can really enhance your attentiveness to all the amazing details of your meal and your partner or friend just keep it special 1-2 nights per week. Make sure it's a quality, quieter restaurant where you can focus on food and each other.</span></li>
<li style="border: 0px; margin: 0px; padding: 0px;"><span style="font-family: Verdana, sans-serif; font-size: large;">Recreate a restaurant experience at home. Get excited, cook something special, plate it nicely, add candles, pour wine, etc. really get into it.</span></li>
<li style="border: 0px; margin: 0px; padding: 0px;"><span style="font-family: Verdana, sans-serif; font-size: large;">Catch yourself when you are stuffing your face, eating in the car, etc. each time and those times will naturally become fewer and farther between.</span></li>
<li style="border: 0px; margin: 0px; padding: 0px;"><span style="font-family: Verdana, sans-serif; font-size: large;">Pause every few bites and drink water to slow the process down, help digestion and tune into the food qualities using the See, Smell, Taste, Hear, Feel right in the moment.</span></li>
</ul>
Fusion Cross-training: Fitness, Nutrition & Lifestylehttp://www.blogger.com/profile/02348998250319014066noreply@blogger.com1tag:blogger.com,1999:blog-37198312.post-678847599094654482012-11-13T22:41:00.001-05:002012-11-13T22:46:58.409-05:00Upgrade Your Family's Thanksgiving to Slim Down<span style="font-family: inherit; font-size: large;"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-nr5rMbWyXkQ/UKJwyqH_45I/AAAAAAAABqI/AujwbVSzB4M/s1600/turkey-dinner.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: inherit; font-size: large;"><img border="0" height="240" src="http://2.bp.blogspot.com/-nr5rMbWyXkQ/UKJwyqH_45I/AAAAAAAABqI/AujwbVSzB4M/s320/turkey-dinner.jpg" width="320" /></span></a></div>
<div style="border: 0px; line-height: 19.979999542236328px; margin: 0px; padding: 0px;">
<span style="font-family: inherit; font-size: large;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div style="border: 0px; line-height: 19.979999542236328px; margin: 0px; padding: 0px;">
<span style="font-family: inherit; font-size: large;">Turkey, creamy mashed potatoes, sugary cranberry sauce, buttery stuffing and pie, lots of pie! This is what comes to mind when we thing of celebrating Thanksgiving with our families. We give in to the idea that we will spend hours indulging in some of the most calorie filled foods, only to vow to "be good" for the weeks that follow before we do it all over again around Christmas. </span><br />
<span style="font-family: inherit; font-size: large;"><br /></span></div>
<div style="border: 0px; line-height: 19.979999542236328px; margin: 0px; padding: 0px;">
<span style="font-family: inherit; font-size: large;">From the cheese ball and crackers before to the pumpkin pie after, Thanksgiving meals can weigh in at more than 4,500 calories and 229 grams of fat, according to the Caloric Control Council. That's more than twice the number of calories most of us should eat in an entire day, and enough dietary fat for more than three days!</span><br />
<span style="font-family: inherit; font-size: large;"><br clear="none" />But Turkey Day needn't leave you feeling so stuffed that you need to loosen your belt at the end of the day. If you're cooking this Thanksgiving, then you're in control of your own destiny because <em style="border: 0px; margin: 0px; padding: 0px;">you</em> can decide how much butter, cream and sugar goes into each and every dish. By making some smart substitutions for each recipe, you can easily save calories and fat without sacrificing flavor. A few years ago I began to experiment with upgrading my favorite family holiday dishes into less guilty versions, that were just as tasty. The responses I received from my friends and loved ones were the confirmation I needed to continue to find more ways to indulge guilt free and pain free. These recipes have now become our family traditions for years to come. Be sure to scroll down to the bottom of this article to try some of my favorite recipes! </span></div>
<div style="border: 0px; line-height: 19.979999542236328px; margin: 0px; padding: 0px;">
<span style="font-family: inherit; font-size: large;"><br clear="none" /></span></div>
<div style="border: 0px; margin: 0px; padding: 0px;">
<span style="font-family: inherit; font-size: large;"><span style="line-height: 19.96666717529297px;"><b>Juliet's</b></span><span style="line-height: 19.979999542236328px;"><strong> 3 Tips and Tricks to a Better Thanksgiving Dinner. </strong><strong>Cheers to no longer feeling disgusting!</strong></span></span><br />
<div style="line-height: 19.979999542236328px;">
<strong style="line-height: 19.979999542236328px;"><span style="font-family: inherit; font-size: large;"><br /></span></strong></div>
<div style="line-height: 19.979999542236328px;">
</div>
<ul>
<li><span style="font-family: inherit; font-size: large;"><strong style="line-height: 19.979999542236328px;">Make your side dishes gluten free.</strong><span style="line-height: 19.979999542236328px;"> Gluten is the protein found in what products (stuffing, breads, crackers etc.). Gluten acts like a glue in our belly (it literally is used as a glue to make things like envelopes stick together) You can imagine how it makes everything stick together in our digestive tract. Want to feel like there's a big boulder sitting in your belly? Want the feeling like you have to hunch forward after your meal, because it hurts to stand? Then keep enjoying your gluten. I on the other hand decided about 3 years ago to try a different path, as I realized gluten wasn't making me feel my best. I brought home a gluten free stuffing and as I reached for my second helping to my great surprise there was none left. My family had eaten every last bit. They were so impressed that my stuffing tasted just like theirs, "even better" they said. As I left my relatives home that evening they requested that for now on we only have gluten free stuffing. SCORE!!!</span></span></li>
</ul>
</div>
<div style="border: 0px; margin: 0px; padding: 0px;">
<div style="line-height: 19.979999542236328px;">
<span style="font-family: inherit; font-size: large;"><br /></span></div>
<div style="line-height: 19.979999542236328px;">
<span style="font-family: inherit; font-size: large; line-height: 19.979999542236328px;"></span></div>
<ul><span style="font-size: large;"><span style="font-family: inherit;">
</span>
</span>
<li><span style="font-size: large;"><span style="font-family: inherit;"><strong style="line-height: 19.979999542236328px;">Make your side dishes mostly vegan.</strong><span style="line-height: 19.979999542236328px;"> </span></span>This is a great trick to decrease your calories. Substituting heavy creams for lower fat milks or even better for veggie/chicken stock. Using olive oil instead of butter can decrease your calories and fat significantly and you'd be surprised at how little of a taste difference it makes. I began to make all of my desserts vegan and to be honest I think they taste better! There is also a psychological difference when you know that what your eating isn't as bad for your health. You tend to enjoy yourself more and can really be in the moment with your food. </span></li>
<span style="font-family: inherit; font-size: large;">
</span></ul>
<span style="font-size: large;"><span style="font-family: inherit; line-height: 19.979999542236328px;">
</span>
</span><br />
<div style="line-height: 19.979999542236328px;">
</div>
</div>
<div style="border: 0px; line-height: 19.979999542236328px; margin: 0px; padding: 0px;">
<strong style="line-height: 19.979999542236328px;"><span style="font-family: inherit; font-size: large;"><br /></span></strong></div>
<div style="border: 0px; margin: 0px; padding: 0px;">
<ul>
<li><span style="font-size: large;"><b>Decrease your sugar.</b> Go ahead blame the bird for making you want to fall asleep at the table, but just know that you are pointing the finger at the wrong culprit. It is a total myth that turkey makes us sleepy. Over dosing on sugar and carbohydrates is really what contributes to this state of comatose. Decreasing my gluten definitely helped me with this feeling, but what really does the trick is substituting refined sweeteners like white and brown sugar for lower glycemic sweeteners. My favorite is<span style="color: blue;"> </span><a href="http://coconutpalmsugar.com/"><span style="color: blue;">Coconut Palm Sugar</span></a><span style="color: #0b5394;">. </span><span style="color: blue;"><a href="http://www.rawmazing.com/raw-food-sweetners/">Click here</a></span><span style="color: #0b5394;"> </span>for some other great alternatives. Making your cranberry sauce or baking with these sweeteners are so much better for your health and your waistline. My gluten free, vegan, pie made with coconut palm sugar is the biggest hit of our thanksgiving!</span></li>
</ul>
<div class="separator" style="clear: both; line-height: 19.979999542236328px; text-align: center;">
<a href="http://2.bp.blogspot.com/-U2ZgP0jMGKI/UKJxO1lNNQI/AAAAAAAABqQ/XwY_JEEdWWs/s1600/pies+for+thanksgiving.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="font-family: inherit; font-size: large;"></span></a></div>
<div style="line-height: 19.979999542236328px;">
<span style="font-family: inherit; font-size: large;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-U2ZgP0jMGKI/UKJxO1lNNQI/AAAAAAAABqQ/XwY_JEEdWWs/s1600/pies+for+thanksgiving.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-size: large;"><img border="0" height="199" src="http://2.bp.blogspot.com/-U2ZgP0jMGKI/UKJxO1lNNQI/AAAAAAAABqQ/XwY_JEEdWWs/s320/pies+for+thanksgiving.jpg" style="cursor: move;" width="320" /></span></a></div>
<div style="border: 0px; margin: 0px; padding: 0px;">
<b><span style="font-size: large;"><br />Click the links below to get some awesome recipes for your staples sides this Thanksgiving:</span></b><br />
<span style="font-size: large;"><br /></span>
<a href="http://recipes.sparkpeople.com/recipe-detail.asp?recipe=820147"><span style="color: blue; font-size: large;">Gluten free/vegan apple, walnut stuffing</span></a><br />
<a href="http://pinterest.com/historian1/pies-gluten-free-dairy-free-vegan-or-sugar-free/"><span style="color: blue; font-size: large;">Vegan/gluten free /sugar free pies</span></a><br />
<span style="font-size: large;"><a href="http://paleocomfortfoods.com/recipes/cauliflower-mash/"><span style="color: blue;">"Mashed Potatoes"</span></a> - Made from cauliflower. You won't believe how real this tastes!</span><br />
<a href="http://wellnessmama.com/3392/slightly-sweet-cranberry-sauce-recipe/"><span style="color: blue; font-size: large;">Sugarless cranberry sauce</span></a></div>
<div style="border: 0px; margin: 0px; padding: 0px;">
<a href="http://www.kidspot.com.au/best-recipes/chicken+24/low-fat-gravy-recipe+3316.htm"><span style="color: blue; font-size: large;">Low fat gravy</span></a></div>
</div>
<div style="border: 0px; font-family: Helvetica, Arial, 'Droid Sans', sans-serif; font-size: 14.40000057220459px; line-height: 19.979999542236328px; margin: 0px; padding: 0px;">
<ol style="border: 0px; list-style-position: outside; margin: 0.2857em 0px 0.714285em 2em; padding: 0px;">
</ol>
</div>
Fusion Cross-training: Fitness, Nutrition & Lifestylehttp://www.blogger.com/profile/02348998250319014066noreply@blogger.com0tag:blogger.com,1999:blog-37198312.post-1584166126613435482012-10-15T23:12:00.000-04:002012-10-16T11:28:32.243-04:004 UFD Stories<div class="separator" style="clear: both; text-align: left;">
<span class="Apple-style-span" style="font-family: 'Times New Roman';"><span class="Apple-style-span" style="color: white; font-size: large;"><b>Bravery is not being fearless it is showing up to face it</b></span></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span class="Apple-style-span" style="color: white; font-family: inherit;"><br /></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span class="Apple-style-span" style="color: white; font-family: inherit;">The inaugural UFD race was just an
amazing experience for all involved that we wanted to share a few stories and
pics to inspire you to participate next year and bring a big team along with
you. </span></div>
<div dir="ltr">
<div dir="ltr">
<span class="Apple-style-span" style="color: white; font-family: inherit;"><span data-mce-style="color: #000000;"><span data-mce-style="font-size: large;"><span data-mce-style="color: #000000;"><span data-mce-style="font-size: large;">
</span></span></span></span>
</span><br />
<div class="MsoNormal">
<div>
<span class="Apple-style-span" style="color: white; font-family: inherit;"><span data-mce-style="color: #000000;"><span data-mce-style="font-size: large;"><span data-mce-style="color: #000000;"><span data-mce-style="font-size: large;">Many people were intimidated and for
some the price was too high. While we are going to lower the prices with
bigger numbers now that we are on the map, the difficulty of the race is really
more fear than the course being impossible as these stories will show.
Next year however we will be dropping the team number limit (so you can
have more than three), as well as, the competitive timed race aspect (we will
still have a clock for self timing/reporting) as everyone gets a trophy just
for finishing</span></span></span></span>.</span></div>
<div style="font-size: 16px;">
<span class="Apple-style-span" style="font-family: inherit;"><br /></span></div>
<div>
<span class="Apple-style-span" style="color: white; font-family: inherit; font-size: large;"><b>Jon</b></span><br />
<span class="Apple-style-span" style="color: white; font-family: inherit; font-size: large;"><b><br /></b></span></div>
<div>
<a href="http://4.bp.blogspot.com/-IGVlam412P4/UH172WbnqpI/AAAAAAAABpE/eayTDBOIBDc/s1600/IMG_0866.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span class="Apple-style-span" style="color: white; font-family: inherit;"><img border="0" height="238" src="http://4.bp.blogspot.com/-IGVlam412P4/UH172WbnqpI/AAAAAAAABpE/eayTDBOIBDc/s320/IMG_0866.JPG" width="320" /></span></a><span class="Apple-style-span" style="color: white; font-family: inherit;">- What was your reason for signing up? How did you decide to do it?</span></div>
<div>
<span class="Apple-style-span" style="color: white; font-family: inherit;"><b>It was a challenge from my personal trainer and after questioning it for a while I finally gave in and just took it on having faith in his opinion and my abilities.</b></span></div>
<span class="Apple-style-span" style="color: white; font-family: inherit;">
</span>
<div>
<span class="Apple-style-span" style="color: white; font-family: inherit;"><br /></span>
<span class="Apple-style-span" style="color: white; font-family: inherit;">- How did you train for it? Did you feel prepared?</span></div>
<span class="Apple-style-span" style="color: white; font-family: inherit;">
<div>
<b>I trained with my personal trainer and started running outside on the weekends with my brother-in-law who is a elite runner. They both really kicked my ass and I felt like I wasn't getting better but it was just because they were so good. Definitely train for this and with people at a higher level than you.</b><br />
<b><br /></b></div>
<div>
- Did you have any concerns/fears before the race? how did it turn out? did you overcome them? </div>
<div>
<b>I wasnt sure I was going to be able to do it. I've only been training for a year. My biggest fear was coming in last but I sucked it up and kept going. I ran the Tough Mudder a few weeks before UFD and actually blew through it feeling great. The UFD on the other hand really forced me to pause and I was just dead by the end, like I couldn't have given any more. </b></div>
</span><br />
<div>
<span class="Apple-style-span" style="color: white; font-family: inherit;"><br />- What did you learn about yourself or gain from doing this fitness event?</span></div>
<div>
<span class="Apple-style-span" style="color: white; font-family: inherit;"><b>I am stronger than I think, but I still have a long way to go!</b></span></div>
</div>
<span class="Apple-style-span" style="font-family: inherit;"><span data-mce-style="color: #000000;"><span data-mce-style="font-size: large;"><span data-mce-style="color: #000000;"><span data-mce-style="font-size: large;">
</span></span></span></span>
</span><br />
<div class="MsoNormal" style="color: black; font-weight: bold;">
<span data-mce-style="color: #000000;"><span data-mce-style="font-size: large;"><span data-mce-style="color: #000000;"><span data-mce-style="font-size: large;" style="font-family: inherit;"><br /></span></span></span></span></div>
<span class="Apple-style-span" style="font-family: inherit;"><span data-mce-style="color: #000000;"><span data-mce-style="font-size: large;"><span data-mce-style="color: #000000;"><span data-mce-style="font-size: large;">
</span></span></span></span>
</span><br />
<div class="MsoNormal" style="font-weight: bold;">
<span data-mce-style="color: #000000;"><span data-mce-style="font-size: large;"><span data-mce-style="color: #000000;"><span data-mce-style="font-size: large;"><span class="Apple-style-span" style="color: white; font-family: inherit;"><b><span class="Apple-style-span" style="font-size: large;">Ashley Vogel</span></b><o:p></o:p></span></span></span></span></span></div>
<span data-mce-style="color: #000000;"><span data-mce-style="font-size: large;"><span data-mce-style="color: #000000;"><span data-mce-style="font-size: large;" style="font-family: inherit;">
</span></span></span></span>
<div class="MsoNormal" style="font-weight: bold;">
<div class="separator" style="clear: both; text-align: center;">
<span data-mce-style="color: #000000;"><span data-mce-style="font-size: large;"><span data-mce-style="color: #000000;"><span data-mce-style="font-size: large;" style="font-family: inherit;"><a href="http://2.bp.blogspot.com/--HVk3ILEbnk/UH175WKly5I/AAAAAAAABpM/-HMKEWypFw8/s1600/Ashleyteam.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="240" src="http://2.bp.blogspot.com/--HVk3ILEbnk/UH175WKly5I/AAAAAAAABpM/-HMKEWypFw8/s320/Ashleyteam.jpg" width="320" /></a></span></span></span></span></div>
<span data-mce-style="color: #000000;"><span data-mce-style="font-size: large;"><span data-mce-style="color: #000000;"><span data-mce-style="font-size: large;"><span class="Apple-style-span" style="color: white; font-family: inherit;"><br /></span></span></span></span></span></div>
<span data-mce-style="color: #000000;"><span data-mce-style="font-size: large;"><span data-mce-style="color: #000000;"><span data-mce-style="font-size: large;" style="font-family: inherit;">
<div class="MsoNormal">
<span class="Apple-style-span" style="color: white;"><br />- What was your reason for signing up?
How did you decide to do it?</span></div>
<div class="MsoNormal" style="font-weight: bold;">
<span class="Apple-style-span" style="color: white;"><b>I’ve never been very athletic and only
started working out in January when I joined the Fusion/Unite studio in New
Jersey. When I saw the email about UFD back in July, I thought, with more 3
months, I want to put to the test all the training I had done over the past 10
months.</b><o:p></o:p></span></div>
<div class="MsoNormal" style="font-weight: bold;">
<span class="Apple-style-span" style="color: white;"><br /></span></div>
<div class="MsoNormal">
<span class="Apple-style-span" style="color: white;">- Did you have any concerns/fears
before the race? how did it turn out? did you overcome them?</span></div>
<div class="MsoNormal" style="font-weight: bold;">
<span class="Apple-style-span" style="color: white;"><b>Leading up to the race, I did not feel
well prepared at all, but after completing the decathlon, I was pleasantly
surprised in my performance. My biggest fear was that I wouldn’t be able
to complete the 10 fitness challenges, since strength is my weakest point,
however I powered through, and can happily say that I didn’t give up, and
completed all 10 challenges.</b><o:p></o:p></span></div>
<div class="MsoNormal" style="font-weight: bold;">
<span class="Apple-style-span" style="color: white;"><br /></span></div>
<div class="MsoNormal">
<span class="Apple-style-span" style="color: white;">- What did you learn about yourself or
gain from doing this fitness event?</span></div>
<div class="MsoNormal" style="font-weight: bold;">
<span class="Apple-style-span" style="color: white;"><b>I</b> <b>realized
how much I truly love trail running, and when you are with friends its even
more amazing. After crossing the finish line, I felt like I could keep running!</b><o:p></o:p></span></div>
<div class="MsoNormal" style="font-weight: bold;">
<span class="Apple-style-span" style="color: white;"><br /></span></div>
<div class="MsoNormal">
<span class="Apple-style-span" style="color: white;">- What advice would you have for
someone considering this event?</span></div>
<div class="MsoNormal" style="font-weight: bold;">
<b><span style="color: white;">Just have fun!</span></b></div>
<div class="MsoNormal" style="font-size: large; font-weight: bold;">
<b><span style="color: white; font-size: 14.0pt; mso-bidi-font-family: "Times New Roman";"><br /></span></b></div>
<!--EndFragment--></span></span></span></span></div>
<span class="Apple-style-span" style="color: white; font-family: inherit;"><span data-mce-style="color: #000000;"><span data-mce-style="font-size: large;">
</span></span><span data-mce-style="color: #000000;"><span data-mce-style="font-size: large;"><span class="Apple-style-span" style="font-size: large; font-weight: bold;">Micah</span></span></span></span></div>
<div dir="ltr">
<a href="http://4.bp.blogspot.com/-1Aid9h6dsxc/UHzK09czKFI/AAAAAAAABoU/Mc-0x9KrM-E/s1600/472209_10151467800194126_1723762902_o.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span class="Apple-style-span" style="color: white; font-family: inherit;"><img border="0" height="320" src="http://4.bp.blogspot.com/-1Aid9h6dsxc/UHzK09czKFI/AAAAAAAABoU/Mc-0x9KrM-E/s320/472209_10151467800194126_1723762902_o.jpg" width="240" /></span></a><span data-mce-style="color: #000000;"><strong><span data-mce-style="font-size: large;" style="color: white; font-family: inherit; font-size: medium;"><br /></span></strong></span></div>
<div dir="ltr">
<div data-mce-style="font-family: Helvetica;">
<div data-mce-style="margin-top: 0in; margin-right: 0in; margin-bottom: 0.0001pt; margin-left: 0in; font-size: 12pt; font-family: 'Times New Roman', serif;" style="font-size: 12pt; margin-bottom: 0.0001pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: white; font-family: inherit; font-size: 10.5pt;">- What was your reason for signing up? How did you decide to do it?</span></div>
<div data-mce-style="margin-top: 0in; margin-right: 0in; margin-bottom: 0.0001pt; margin-left: 0in; font-size: 12pt; font-family: 'Times New Roman', serif;" style="font-size: 12pt; margin-bottom: 0.0001pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<strong><span data-mce-style="font-size: 11pt;" style="color: white; font-family: inherit; font-size: 11pt;"><strong>When I first heard about the decathlon, I thought it was clearly something designed for the fittest people in the region, and I was nowhere close to being able to complete it. But then my friend Mara decided to compete and I was inspired by her courage. </strong>I began working out in January and lost a lot of weight. R<strong>eflecting on how far I had come with my training in just 8 months, I decided to sign up </strong>as a motivational goal to keep me focused. </span></strong></div>
</div>
<span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="color: white;"><span data-mce-style="color: #000000;"><strong><span data-mce-style="font-size: large;" style="font-size: medium;"></span></strong></span><br /></span>
</span><br />
<div data-mce-style="font-family: Helvetica;">
<div data-mce-style="margin-top: 0in; margin-right: 0in; margin-bottom: 0.0001pt; margin-left: 0in; font-size: 12pt; font-family: 'Times New Roman', serif;" style="font-size: 12pt; margin-bottom: 0.0001pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: white; font-family: inherit; font-size: 10.5pt;">- How did you train for it? Did you feel prepared?</span></div>
<div data-mce-style="margin-top: 0in; margin-right: 0in; margin-bottom: 0.0001pt; margin-left: 0in; font-size: 12pt; font-family: 'Times New Roman', serif;" style="font-size: 12pt; margin-bottom: 0.0001pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span class="Apple-style-span" style="color: white; font-family: inherit;"><strong><span data-mce-style="font-size: 11pt;" style="font-size: 11pt;">How could I be prepared? Just 9 months earlier, I weighed in at Fusion/Unite studio at 267 pounds and was only able to run .72 miles in 12 minutes. I might as well have been walking! I was already comfortable with each of the exercise challenges, since most were part of the regular Unite strength training routines. </span></strong><strong><span data-mce-style="font-size: 11pt;" style="font-size: 11pt;">Using the RunKeeper app on my phone, I set small distance goals for myself and began running outside a couple times a week, in addition to regular workouts. </span></strong></span></div>
</div>
<span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="color: white;"><br /></span>
</span><br />
<div data-mce-style="font-family: Helvetica;">
<div data-mce-style="margin-top: 0in; margin-right: 0in; margin-bottom: 0.0001pt; margin-left: 0in; font-size: 12pt; font-family: 'Times New Roman', serif;" style="font-size: 12pt; margin-bottom: 0.0001pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: white; font-family: inherit; font-size: 10.5pt;">- Did you have any concerns/fears before the race? how did it turn out? did you overcome them?</span></div>
<div data-mce-style="margin-top: 0in; margin-right: 0in; margin-bottom: 0.0001pt; margin-left: 0in; font-size: 12pt; font-family: 'Times New Roman', serif;" style="font-size: 12pt; margin-bottom: 0.0001pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<strong><span data-mce-style="font-size: 11pt; color: #000000;" style="color: white; font-family: inherit; font-size: 11pt;">Most of all, I was afraid of the box jumps. I didn’t think I could jump that high, and definitely not 50 times but then I watched myself in the mirror as I jumped and to my surprise saw that I was clearing the top of the box by a few inches. </span></strong></div>
</div>
<span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="color: white;"><strong><span data-mce-style="color: #000000;"><span data-mce-style="font-size: large;" style="font-size: medium;"></span></span></strong><br /></span>
</span><br />
<div data-mce-style="font-family: Helvetica;">
<div data-mce-style="margin-top: 0in; margin-right: 0in; margin-bottom: 0.0001pt; margin-left: 0in; font-size: 12pt; font-family: 'Times New Roman', serif;" style="font-size: 12pt; margin-bottom: 0.0001pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: white; font-family: inherit; font-size: 10.5pt;">- How did you feel when your wave was called vs when you crossed the finish line?</span></div>
<div data-mce-style="margin-top: 0in; margin-right: 0in; margin-bottom: 0.0001pt; margin-left: 0in; font-size: 12pt; font-family: 'Times New Roman', serif;" style="font-size: 12pt; margin-bottom: 0.0001pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span class="Apple-style-span" style="color: white; font-family: inherit;"><strong><span data-mce-style="font-size: 11pt; color: #000000;" style="font-size: 11pt;">I was a bundle of nervous energy before my wave was called. Ultimately, I kept telling myself, this is just like a long workout. I can do this. </span></strong><strong><span data-mce-style="font-size: 11pt; color: #000000;" style="font-size: 11pt;">The feeling of crossing the finish line was amazing. It was so cool to run across the finish line and see my friends and family there cheering. I felt on top of the world!</span></strong></span></div>
</div>
<span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="color: white;"><strong><span data-mce-style="color: #000000;"><span data-mce-style="font-size: large;" style="font-size: medium;"></span></span></strong><br /></span>
</span><br />
<div data-mce-style="font-family: Helvetica;">
<div data-mce-style="margin-top: 0in; margin-right: 0in; margin-bottom: 0.0001pt; margin-left: 0in; font-size: 12pt; font-family: 'Times New Roman', serif;" style="font-size: 12pt; margin-bottom: 0.0001pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: white; font-family: inherit; font-size: 10.5pt;">- What did you learn about yourself or gain from doing this fitness event?</span></div>
<div data-mce-style="margin-top: 0in; margin-right: 0in; margin-bottom: 0.0001pt; margin-left: 0in; font-size: 12pt; font-family: 'Times New Roman', serif;" style="font-size: 12pt; margin-bottom: 0.0001pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<strong><span data-mce-style="font-size: 11pt; color: #000000;" style="color: white; font-family: inherit; font-size: 11pt;">I have heard Gavin say this to me before, but this event really drove it home for me: I can accomplish any fitness goal I set for myself. I really do believe that now. And it has opened up a whole new world of possibilities about the kind of person I can be. I am more determined than ever to continue my training, take on more races and take off another 40 pounds of fat over the long term.</span></strong></div>
</div>
<div data-mce-style="font-family: Helvetica;">
</div>
<strong><span data-mce-style="font-size: large;" style="color: white; font-family: inherit; font-size: medium;"><br /></span></strong></div>
<div dir="ltr">
<strong><span data-mce-style="font-size: large;"><span class="Apple-style-span" style="color: white; font-family: inherit; font-size: large;">Amy</span></span></strong></div>
<div dir="ltr">
<div>
<div>
<span class="Apple-style-span" style="color: white; font-family: inherit;"><br clear="none" /></span></div>
<div>
<a href="http://3.bp.blogspot.com/-joZFTuc3ST0/UHzK9dfA1TI/AAAAAAAABoc/Oi22h3zh5ug/s1600/IMG_2651.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span class="Apple-style-span" style="color: white; font-family: inherit;"><img border="0" height="227" src="http://3.bp.blogspot.com/-joZFTuc3ST0/UHzK9dfA1TI/AAAAAAAABoc/Oi22h3zh5ug/s320/IMG_2651.JPG" width="320" /></span></a><span class="Apple-style-span" style="color: white; font-family: inherit;"> - What was your reason for signing up? How did you decide to do it?</span></div>
</div>
<div>
<strong><span data-mce-style="color: #000000;" style="color: white; font-family: inherit;">I signed up on a fluke-- I told a friend I'd do it if she did, thinking she'd say no...but she actually registered! The ironic thing is that she had a complication and couldn't compete.</span></strong><br />
<span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="color: white;"><br clear="none" /></span>
<span style="color: white;">How did you train for it? Did you feel prepared?</span></span></div>
<div>
<strong><span data-mce-style="color: #000000;" style="color: white; font-family: inherit;">At first I was really worried about the run-- I'd done a few 5ks, but 6.25 miles sounded like a lot. So I went distance running with a local running club about 10 weeks before the race. I did my regular workout schedule,which includes 3-4 Fusion/Unite workouts per week, and some yoga. I also did all 3 practice sessions hosted by the race-- those were EXTREMELY helpful because running after weights is different from just plain running. The coaches showed us the proper form to use for each challenge and what we learned made working with them a lot easier & less exhausting. </span></strong><br />
<span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="color: white;"><br clear="none" /></span>
<span style="color: white;">- Did you have any concerns/fears before the race? how did it turn out? did you overcome them? </span></span></div>
<div>
<span style="color: white; font-family: inherit;"><strong>In spite of the fact that I did train for the race, I was incredibly nervous. I had never attempted to do anything even remotely similar to this event, so I was worried I'd look like an idiot, etc. I was beside myself the entire morning of the race, so once they called our wave, I was relieved to be able to finally turn my brain off and let my body do its thing. The finish felt like an primal, childlike level of happiness that I don't normally experience in day-to-day life.</strong></span></div>
<div>
<span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="color: white;"><br clear="none" /></span>
<span style="color: white;">- What did you learn about yourself or gain from doing this fitness event?</span></span></div>
<div>
<span style="color: white; font-family: inherit;"><strong>I went into this knowing rationally I could finish it, but had no actual faith in my own abilities. What really surprised me is how much fun I had going through the course, and a big part of that is thanks to my teammate Bridgid. I learned that taking on these super hard challenges can actually be enjoyable. I also learned that there is no need for heroes in fitness, its all for all. </strong></span></div>
<div>
<span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="color: white;"><br clear="none" /></span>
<span style="color: white;">- Did anything surprise you in this event?</span></span></div>
</div>
<span class="Apple-style-span" style="color: white; font-family: inherit;"><strong>EVERYTHING about this entire experience surprised me. The fact that I registered, showed up, enjoyed it and even finished in the top of my wave, everything was unexpected.</strong></span><br />
<span class="Apple-style-span" style="color: white; font-family: inherit;"><br /></span>
<span class="Apple-style-span" style="color: white;"><br /></span>
Fusion Cross-training: Fitness, Nutrition & Lifestylehttp://www.blogger.com/profile/02348998250319014066noreply@blogger.com1tag:blogger.com,1999:blog-37198312.post-82506562089720442652012-10-15T21:26:00.003-04:002012-10-15T21:41:13.834-04:00Is Snacking Good or Bad?<!--[if gte mso 9]><xml>
<o:OfficeDocumentSettings>
<o:AllowPNG/>
</o:OfficeDocumentSettings>
</xml><![endif]-->
<!--[if gte mso 9]><xml>
<w:WordDocument>
<w:View>Normal</w:View>
<w:Zoom>0</w:Zoom>
<w:TrackMoves/>
<w:TrackFormatting/>
<w:PunctuationKerning/>
<w:ValidateAgainstSchemas/>
<w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid>
<w:IgnoreMixedContent>false</w:IgnoreMixedContent>
<w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText>
<w:DoNotPromoteQF/>
<w:LidThemeOther>EN-US</w:LidThemeOther>
<w:LidThemeAsian>JA</w:LidThemeAsian>
<w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript>
<w:Compatibility>
<w:BreakWrappedTables/>
<w:SnapToGridInCell/>
<w:WrapTextWithPunct/>
<w:UseAsianBreakRules/>
<w:DontGrowAutofit/>
<w:SplitPgBreakAndParaMark/>
<w:EnableOpenTypeKerning/>
<w:DontFlipMirrorIndents/>
<w:OverrideTableStyleHps/>
<w:UseFELayout/>
</w:Compatibility>
<m:mathPr>
<m:mathFont m:val="Cambria Math"/>
<m:brkBin m:val="before"/>
<m:brkBinSub m:val="--"/>
<m:smallFrac m:val="off"/>
<m:dispDef/>
<m:lMargin m:val="0"/>
<m:rMargin m:val="0"/>
<m:defJc m:val="centerGroup"/>
<m:wrapIndent m:val="1440"/>
<m:intLim m:val="subSup"/>
<m:naryLim m:val="undOvr"/>
</m:mathPr></w:WordDocument>
</xml><![endif]--><!--[if gte mso 9]><xml>
<w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
DefSemiHidden="true" DefQFormat="false" DefPriority="99"
LatentStyleCount="276">
<w:LsdException Locked="false" Priority="0" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Normal"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="heading 1"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 2"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 3"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 4"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 5"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 6"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 7"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 8"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 9"/>
<w:LsdException Locked="false" Priority="39" Name="toc 1"/>
<w:LsdException Locked="false" Priority="39" Name="toc 2"/>
<w:LsdException Locked="false" Priority="39" Name="toc 3"/>
<w:LsdException Locked="false" Priority="39" Name="toc 4"/>
<w:LsdException Locked="false" Priority="39" Name="toc 5"/>
<w:LsdException Locked="false" Priority="39" Name="toc 6"/>
<w:LsdException Locked="false" Priority="39" Name="toc 7"/>
<w:LsdException Locked="false" Priority="39" Name="toc 8"/>
<w:LsdException Locked="false" Priority="39" Name="toc 9"/>
<w:LsdException Locked="false" Priority="35" QFormat="true" Name="caption"/>
<w:LsdException Locked="false" Priority="10" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" Priority="1" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" Priority="11" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" Priority="22" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" Priority="59" SemiHidden="false"
UnhideWhenUsed="false" Name="Table Grid"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" QFormat="true" Name="TOC Heading"/>
</w:LatentStyles>
</xml><![endif]-->
<!--[if gte mso 10]>
<style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Table Normal";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-parent:"";
mso-padding-alt:0in 5.4pt 0in 5.4pt;
mso-para-margin:0in;
mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:12.0pt;
font-family:Cambria;
mso-ascii-font-family:Cambria;
mso-ascii-theme-font:minor-latin;
mso-hansi-font-family:Cambria;
mso-hansi-theme-font:minor-latin;}
</style>
<![endif]-->
<!--StartFragment-->
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-bZ2TA24Pjp4/UHy06RajTJI/AAAAAAAABn4/eXLdTs9v5O8/s1600/gojis+and+nuts.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="297" src="http://3.bp.blogspot.com/-bZ2TA24Pjp4/UHy06RajTJI/AAAAAAAABn4/eXLdTs9v5O8/s320/gojis+and+nuts.jpeg" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<span style="font-family: Verdana, sans-serif;">Snacking is a source of contention within the world of nutrition experts. Some say it increases your metabolism and energy throughout the day, others say it increases the likelihood of taking in more calories than you need and doesn't allow your digestive system to ever rest since you are always digesting the last meal.<br /><br />So is snacking good or bad?<br /><br />Here are 3 great tips to decipher what is right for your body in the world of snacking.<br /><br /><b>Tip #1: Snacking is Optional </b><br /><br />It is <i>not</i> a requirement to be healthy and fit to snack everyday. Be aware of what your body needs. Eat when you’re hungry, not because you think you have to. Notice your body’s rhythm and what it likes. For example many peoples' metabolisms are elevated in the beginning part of the day, therefore they get hungrier and find themselves needing a snack between major meals. Don’t deny yourself food for fear of calories. You want to fuel your body when it tells you to. The same holds true for eating after dinner, a time when most of us are not hungry at all, but eat anyways. This puts stress on the body and your metabolism. <br /><br />Take a week or two to experiment with only eating when you’re hungry. Taking notes and tracking can be helpful for you to see truly what your body's natural hunger is like. <br /><br />If you tend to get very hungry between meals, eating more frequently may be a good solution for you—and at the bottom of this post, I’ll have some tips on how to do that in a healthy way. But if you don’t get hungry between meals, there’s no reason you need to take time out every two or three hours for a snack. <br /><br /><b>Since snacking is optional , how do you manage your hunger and meals in a way that promotes a healthy metabolism? </b><br /><br />If you do get hungry between meals, but find it difficult to arrange your schedule to accommodate a meal break every two or three hours, there’s another solution: <i>Eat bigger meals! </i>But don’t be fooled, you must be careful to not overload your body’s ability to digest and burn off the calories. Increase the protein and/or fat in the meal in order to get the desired effect. If you increase your carbs (pasta, rice, refined grains, etc.) this plan can back fire. <br /><br />One reason that people get so hungry between meals is that they make their meals unrealistically small. Let’s say that you need 2,000 calories a day to maintain a healthy weight and you only eat a 200-calorie breakfast bar. Logically, this should get you through about 10% of your day…or about two hours. If you were trying to make it five hours until lunchtime, you’d want to eat more like 400 or 600 calories for breakfast. <br /><br />It is imperative that your meals are balanced and nutritious, other wise you will feel hungry, even if you have eaten sufficient calories. The body’s blood sugar needs to be balanced to keep hunger at bay. Eating meals and snacks containing protein, healthy fats, and slow-burning carbohydrates, such as those you get from whole fruits and vegetables, whole grains, and beans will help you to keep full. <br /><br /><b>Tip #2: Snack on Real Food, not Snack Food </b><br /><br />The other big mistake I see people making is reaching for so-called “snack foods” like chips, crackers, bars, cookies, and other highly processed and largely nutrient-free items. Aside from the built-in portion control of those little 100-calorie packages, I can’t see any advantage to these non-foods. They add toxic chemicals to your system and make it very hard to shed fat. </span><br />
<div>
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div>
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div>
<span style="font-family: Verdana, sans-serif;"><b>Tip #3: Plan Ahead and Take Food With You!</b></span></div>
<div>
<span style="font-family: Verdana, sans-serif;">Make a commitment to your health and begin to plan ahead and take food with you. Whether you are traveling or just headed out to a normal work day, decide how long you are gonna be gone for and how much food you will need throughout the day. Keep things in your desk at the office, like packs of nuts and canned tuna or salmon. Always have something in your bag that can hold you over incase you get starving. Doing this will prevent you from grabbing some unhealthy crap that doesn't support your goals. </span></div>
<div>
<span style="font-family: Verdana, sans-serif;"><b><br />What Are Healthy Snacks? </b></span></div>
<div>
<span style="font-family: Verdana, sans-serif;"><b><br /></b></span></div>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/fyaocyNtfjQ?feature=player_embedded' frameborder='0'></iframe></div>
<div>
<span style="font-family: Verdana, sans-serif;">Here are just a few great ideas on what to snack on. Watch Coach Juliet in her kitchen as she takes you through even more snacks to enjoy. <br /><br />Apple with nut butter <br />Organic turkey or grass fed beef jerky<br />Greek Yogurt with berries and almonds<br />Organic String cheese<br />Roasted or steamed veggies with EVOO<br />Veggies and hummus<br />Lettuce wraps with chicken or turkey </span></div>
<div>
<span style="font-family: Verdana, sans-serif;">Dark chocolate </span></div>
<div>
<span style="font-family: Verdana, sans-serif;">Pumpkin seeds</span></div>
<div>
<span style="font-family: Verdana, sans-serif;">Protein powder for smoothies or mixed in almond milk<br />Lara bars (only if before or after intense exercise)<br />Go Raw bars (only if before or after intense exercise)</span><!--EndFragment--></div>
Fusion Cross-training: Fitness, Nutrition & Lifestylehttp://www.blogger.com/profile/02348998250319014066noreply@blogger.com0tag:blogger.com,1999:blog-37198312.post-89662764024332997682012-09-14T16:16:00.001-04:002012-09-14T16:16:39.196-04:00Why Belly Fat is So Hard to Lose<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-Ij1l7cRR5aM/UFOKzfzotvI/AAAAAAAABnc/OzMNOuY42ms/s1600/how-to-get-rid-of-belly-fat.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-Ij1l7cRR5aM/UFOKzfzotvI/AAAAAAAABnc/OzMNOuY42ms/s1600/how-to-get-rid-of-belly-fat.jpg" /></a></div>
<div style="border: 0px; line-height: 18px; outline: 0px; padding: 0px;">
<span style="background-color: black; color: #cccccc; font-family: Verdana, sans-serif;">"I just can't seem to lose my belly!" We hear it time and time again. It's one of the most annoying issues for most of us. Your arms are ripped and your legs are toned, but that belly seems to be stubborn and stick around. So why is it that no matter how hard you try, that muffin top still shows it's stuff?</span></div>
<div style="border: 0px; line-height: 18px; outline: 0px; padding: 0px;">
<span style="background-color: black; color: #cccccc; font-family: Verdana, sans-serif;"><br /></span></div>
<div style="border: 0px; line-height: 18px; outline: 0px; padding: 0px;">
<span style="background-color: black; color: #cccccc; font-family: Verdana, sans-serif;">Good news! There’s plenty you can do to better understand what’s going on in your body. Once you do, you’ll be better equipped to battle the extra belly fat that seems so reluctant to leave your side(s).</span></div>
<div style="border: 0px; line-height: 18px; outline: 0px; padding: 0px;">
<span style="background-color: black; color: #cccccc; font-family: Verdana, sans-serif;"><br /><strong style="border: 0px; margin: 0px; outline: 0px; padding: 0px;">The Biology of Belly Fat</strong></span></div>
<div style="border: 0px; line-height: 18px; outline: 0px; padding: 0px;">
<span style="background-color: black; color: #cccccc; font-family: Verdana, sans-serif;">The number one reason it’s so hard to lose belly fat: hormones. </span><span style="background-color: black; color: #cccccc; font-family: Verdana, sans-serif;">With women, menopause comes and a drop in estrogen occurs; this decrease alters where the body stores fat, making women more prone to gaining visceral belly fat. </span></div>
<div style="border: 0px; line-height: 18px; outline: 0px; padding: 0px;">
<span style="background-color: black; color: #cccccc; font-family: Verdana, sans-serif;"><br /></span></div>
<div style="border: 0px; line-height: 18px; outline: 0px; padding: 0px;">
<span style="background-color: black; color: #cccccc; font-family: Verdana, sans-serif;">Other hormonal imbalances are decreased levels of leptin (an appetite suppressant) and increased levels of ghrelin (an appetite stimulant). These imbalances are caused by a lack of, or disturbed sleep. Ever notice if you don't sleep well, the next day you are extra hungry? Your hormones are out of whack and will cause you to crave more food. </span></div>
<div style="border: 0px; line-height: 18px; outline: 0px; padding: 0px;">
<span style="background-color: black; color: #cccccc; font-family: Verdana, sans-serif;"><br /></span></div>
<div style="border: 0px; line-height: 18px; outline: 0px; padding: 0px;">
<span style="background-color: black; color: #cccccc; font-family: Verdana, sans-serif;">Another hormone known as insulin is also affected big time by the kinds of foods you're eating and the timing of your meals. Skipping meals or waiting too long will lower your blood sugar, at which point you will feel starving and reach for food. If you turn to the wrong foods or over-eat, you will overwhelm your system and spike your blood sugar, which in turn allows you to store fat, not burn it.</span></div>
<div style="border: 0px; line-height: 18px; outline: 0px; padding: 0px;">
<span style="background-color: black; color: #cccccc; font-family: Verdana, sans-serif;"><br /></span></div>
<div style="border: 0px; line-height: 18px; outline: 0px; padding: 0px;">
<span style="background-color: black; color: #cccccc; font-family: Verdana, sans-serif;">Additionally, the stresses of life – kids, college tuitions or the mortgage – can lead to an increase in cortisol, the “stress hormone,” which also triggers your body to store fat around the middle.</span></div>
<div>
<span style="background-color: black; color: #cccccc; font-family: Verdana, sans-serif;"><br /></span></div>
<div>
<span style="background-color: black; color: #cccccc; font-family: Verdana, sans-serif;"><br /></span></div>
<div>
<div style="border: 0px; line-height: 18px; outline: 0px; padding: 0px;">
<strong style="border: 0px; margin: 0px; outline: 0px; padding: 0px;"><span style="background-color: black; color: #cccccc; font-family: Verdana, sans-serif;">Belly Fat Busters</span></strong></div>
<div style="border: 0px; line-height: 18px; outline: 0px; padding: 0px;">
<span style="background-color: black; color: #cccccc; font-family: Verdana, sans-serif;">Estrogen, cortisol and other hormones are pretty hard to contend with, so doing what you've done in the past is most likely not going to work as well as it once did. You’ve got to change it up, from the way you eat to how you move.</span></div>
<div style="border: 0px; line-height: 18px; outline: 0px; padding: 0px;">
<span style="background-color: black; color: #cccccc; font-family: Verdana, sans-serif;"><br /><strong style="border: 0px; margin: 0px; outline: 0px; padding: 0px;">Exercise</strong></span></div>
<div style="border: 0px; line-height: 18px; outline: 0px; padding: 0px;">
<span style="background-color: black; color: #cccccc; font-family: Verdana, sans-serif;">Forget the elyptical for an hour. Slow aerobic cardio actually increases your cortisol levels and prevents you from losing your belly. Try high intensity interval training for your cardio and increase your strength training to speed up your metabolism and increase muscle tone. </span></div>
<div style="border: 0px; line-height: 18px; outline: 0px; padding: 0px;">
<span style="background-color: black; color: #cccccc; font-family: Verdana, sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-rS8DNKT1ygI/UFOLUmU1M8I/AAAAAAAABnk/c8UGKZ6F4RU/s1600/scandalous-foods-banana-lg.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="background-color: black;"><span style="color: #cccccc;"><img border="0" height="320" src="http://4.bp.blogspot.com/-rS8DNKT1ygI/UFOLUmU1M8I/AAAAAAAABnk/c8UGKZ6F4RU/s320/scandalous-foods-banana-lg.jpg" width="250" /></span></span></a></div>
<div style="border: 0px; line-height: 18px; outline: 0px; padding: 0px;">
<strong style="border: 0px; margin: 0px; outline: 0px; padding: 0px;"><span style="background-color: black; color: #cccccc; font-family: Verdana, sans-serif;">Foods That Pack on Belly Fat</span></strong></div>
<div style="border: 0px; line-height: 18px; outline: 0px; padding: 0px;">
<span style="color: #cccccc; font-family: Verdana, sans-serif;"><span style="background-color: black;">Packaged foods, partially hydrogenated oils and enriched flours are not your friends. Above all, remember this one concept: trans-fats. Avoid it at all costs. Researchers have found that the trans-fats found in margarine, packaged cookies, crackers and pasta increase fat in your midsection, and can actually redistribute fat from other parts of the body to the belly. Sugar is also responsible for a your midsection problems. Sugar spikes your insulin and sends your precious blood sugar on a crazy roller coaster ride, where your body has no idea what to do other than to store more fat. </span><b><span style="background-color: black;">This includes too much fruit. </span></b><span style="background-color: black;">Fruit is fructose which is a form of sugar and has a similar effect to white table sugar when abused. Eat your lower sugar fruits like apples, pears, berries, peaches, plums and nectarines.</span></span></div>
<div style="border: 0px; line-height: 18px; outline: 0px; padding: 0px;">
<span style="background-color: black; color: #cccccc; font-family: Verdana, sans-serif;"><br /><strong style="border: 0px; margin: 0px; outline: 0px; padding: 0px;">Foods that Burn Belly Fat</strong></span></div>
<div style="border: 0px; line-height: 18px; outline: 0px; padding: 0px;">
<span style="background-color: black; color: #cccccc; font-family: Verdana, sans-serif;">Eat more monounsaturated fats, found in nuts, olive oil and seeds. Other fat burners include avocados, green tea and whole grains. Sea vegetables and algaes are also very helpful and contain important trace minerals that help to detox the body and fight excess fat. Put them on your grocery list, and keep your fridge full and your body running on these healthy sources of energy. Your trimmer tummy will thank you. </span></div>
</div>
Fusion Cross-training: Fitness, Nutrition & Lifestylehttp://www.blogger.com/profile/02348998250319014066noreply@blogger.com5tag:blogger.com,1999:blog-37198312.post-10960733605342625862012-09-14T14:40:00.000-04:002012-10-02T19:59:37.229-04:00Fall Clean Eating Challenge<h2>
<a href="http://1.bp.blogspot.com/-95nn1QyeHiM/UFN-Te0WQBI/AAAAAAAABnI/lyHebDdWjUE/s1600/BadFoods_Main-755874.jpeg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="http://1.bp.blogspot.com/-95nn1QyeHiM/UFN-Te0WQBI/AAAAAAAABnI/lyHebDdWjUE/s320/BadFoods_Main-755874.jpeg" width="286" /></a><span class="Apple-style-span" style="color: orange;"><b><span style="font-size: large;">Feeling sloppy and fat?</span></b><br />
<b><b><span style="font-size: large;">Fall pants not fitting?</span></b></b><br />
<b><span style="font-size: large;">Can't seem to buckle down and change your summer eating habits?</span></b></span></h2>
<h2>
<span class="Apple-style-span" style="color: orange;"><b><span style="font-size: large;"><br /></span></b><b><span style="font-size: large;">Yes, yes and yes??? Then join us for the Fall Clean Eating Challenge </span></b></span></h2>
<span class="Apple-style-span" style="color: white;"><b style="font-size: x-large;"></b><br /></span>
<span class="Apple-style-span" style="color: white;"><b style="font-size: x-large;">
</b>
</span><br />
<div class="p2">
<span style="color: white; font-size: large;">A terrific way to kickstart weight loss, identify potential food sensitivities/allergies, and put an end to your summer fro-yo addiction, our 7-day clean eating challenge is just what you need if you're looking to hit the reset button after a long summer of BBQ's and parties. <span class="s1"></span></span></div>
<div class="p3">
<span style="color: white; font-size: large;"><br /></span></div>
<div class="p3">
<a href="http://2.bp.blogspot.com/-pOSAn6lBqyg/UE8y9UCUvhI/AAAAAAAABmE/AnuRnlv0hKQ/s1600/clean-eating.jpeg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="color: white; font-size: large;"><img border="0" height="240" src="http://2.bp.blogspot.com/-pOSAn6lBqyg/UE8y9UCUvhI/AAAAAAAABmE/AnuRnlv0hKQ/s320/clean-eating.jpeg" width="320" /></span></a><span class="s1" style="color: white; font-size: large;">During the 7 day program, you'll be focusing on foods and drinks that will help you regain balance, eliminate the things that are placing stress on your digestive system, and therefore your whole body. This is nothing like the "Master Cleanse" or similar programs that require you to fast or rely on powders or pills. You will be eating real food that you enjoy.</span><br />
<span class="s1" style="color: white; font-size: large;"><br /></span>
<span style="color: white; font-size: large;">*Vegetarian, vegan, paleo, dairy free, gluten free etc.. all are welcome in this 7 day challenge. </span></div>
<div class="p4">
<span class="Apple-style-span" style="color: white;"><span style="font-size: large;"><span class="s1"></span><br /></span>
<span style="font-size: large;"><br /></span></span></div>
<div class="p5">
<span class="s1" style="color: white; font-size: x-large;"><b>Program begins Monday, October 8th</b></span></div>
<div class="p4">
<span style="color: white; font-size: x-large;"><span class="s1"></span><br /></span></div>
<div class="p5">
<span class="s1" style="color: white; font-size: x-large;"><b>The 7-Day Fall Clean Eating Challenge Includes the Following: </b></span></div>
<div class="p5">
<span style="color: white; font-size: large;"><br /></span></div>
<div class="p5">
<span class="s1" style="color: white; font-size: large;">· A specific meal plan with options to follow every day of the challenge </span></div>
<div class="p5">
<span class="s1" style="color: white; font-size: large;">· Recipes for all meals (breakfast, lunch, dinner, snacks and dessert)</span></div>
<div class="p5">
<span class="s1" style="color: white; font-size: large;">· A shopping guide/ list (veg and vegan friendly as well as meat)</span></div>
<div class="p5">
<span class="s1" style="color: white; font-size: large;">· Helpful tips to get you through the week with ease </span></div>
<div class="p5">
<span class="s1" style="color: white; font-size: large;">· Unlimited e-mail support from us during your week, so that all your questions and concerns can be addressed </span></div>
<div class="p5">
<span class="s1" style="color: white; font-size: large;">· A follow-up nutrition session with Mackie or Juliet following your week to keep you on track. </span></div>
<div class="p5">
<span class="s1" style="color: white; font-size: large;">· To keep the momentum going, and to get you on a path toward a lifetime of good health, we are offering <b>15% off </b> all other nutrition services for all who participate in this challenge. </span></div>
<div class="p4">
<span style="color: white; font-size: large;"><span class="s1"></span><br /></span></div>
<div class="p6">
<span class="s1" style="color: white; font-size: large;"><b>Total Cost for the 7-day Fall Clean Eating Challenge: $47 </b></span></div>
<div class="p7">
<span style="font-size: large;"><span class="s1"></span><br /></span></div>
<div class="p8">
<a href="http://clients.mindbodyonline.com/ws.asp?studioid=13841&stype=43&prodid=167"><b><span style="color: red; font-size: x-large;"><span class="s2">CLICK HERE TO REGISTER</span></span></b></a></div>
Fusion Cross-training: Fitness, Nutrition & Lifestylehttp://www.blogger.com/profile/02348998250319014066noreply@blogger.com2tag:blogger.com,1999:blog-37198312.post-27180515824870770662012-09-13T23:06:00.000-04:002012-09-13T23:06:59.537-04:00Use This Food Instead of That Food
<!--[if gte mso 9]><xml>
<w:WordDocument>
<w:View>Normal</w:View>
<w:Zoom>0</w:Zoom>
<w:TrackMoves/>
<w:TrackFormatting/>
<w:PunctuationKerning/>
<w:ValidateAgainstSchemas/>
<w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid>
<w:IgnoreMixedContent>false</w:IgnoreMixedContent>
<w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText>
<w:DoNotPromoteQF/>
<w:LidThemeOther>EN-US</w:LidThemeOther>
<w:LidThemeAsian>JA</w:LidThemeAsian>
<w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript>
<w:Compatibility>
<w:BreakWrappedTables/>
<w:SnapToGridInCell/>
<w:WrapTextWithPunct/>
<w:UseAsianBreakRules/>
<w:DontGrowAutofit/>
<w:SplitPgBreakAndParaMark/>
<w:EnableOpenTypeKerning/>
<w:DontFlipMirrorIndents/>
<w:OverrideTableStyleHps/>
</w:Compatibility>
<m:mathPr>
<m:mathFont m:val="Cambria Math"/>
<m:brkBin m:val="before"/>
<m:brkBinSub m:val="--"/>
<m:smallFrac m:val="off"/>
<m:dispDef/>
<m:lMargin m:val="0"/>
<m:rMargin m:val="0"/>
<m:defJc m:val="centerGroup"/>
<m:wrapIndent m:val="1440"/>
<m:intLim m:val="subSup"/>
<m:naryLim m:val="undOvr"/>
</m:mathPr></w:WordDocument>
</xml><![endif]--><!--[if gte mso 9]><xml>
<w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
DefSemiHidden="true" DefQFormat="false" DefPriority="99"
LatentStyleCount="276">
<w:LsdException Locked="false" Priority="0" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Normal"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="heading 1"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 2"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 3"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 4"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 5"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 6"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 7"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 8"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 9"/>
<w:LsdException Locked="false" Priority="39" Name="toc 1"/>
<w:LsdException Locked="false" Priority="39" Name="toc 2"/>
<w:LsdException Locked="false" Priority="39" Name="toc 3"/>
<w:LsdException Locked="false" Priority="39" Name="toc 4"/>
<w:LsdException Locked="false" Priority="39" Name="toc 5"/>
<w:LsdException Locked="false" Priority="39" Name="toc 6"/>
<w:LsdException Locked="false" Priority="39" Name="toc 7"/>
<w:LsdException Locked="false" Priority="39" Name="toc 8"/>
<w:LsdException Locked="false" Priority="39" Name="toc 9"/>
<w:LsdException Locked="false" Priority="35" QFormat="true" Name="caption"/>
<w:LsdException Locked="false" Priority="10" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" Priority="1" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" Priority="11" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" Priority="22" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" Priority="59" SemiHidden="false"
UnhideWhenUsed="false" Name="Table Grid"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" QFormat="true" Name="TOC Heading"/>
</w:LatentStyles>
</xml><![endif]-->
<!--[if gte mso 10]>
<style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Table Normal";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-parent:"";
mso-padding-alt:0in 5.4pt 0in 5.4pt;
mso-para-margin-top:0in;
mso-para-margin-right:0in;
mso-para-margin-bottom:10.0pt;
mso-para-margin-left:0in;
line-height:115%;
mso-pagination:widow-orphan;
font-size:11.0pt;
font-family:Calibri;
mso-ascii-font-family:Calibri;
mso-ascii-theme-font:minor-latin;
mso-hansi-font-family:Calibri;
mso-hansi-theme-font:minor-latin;}
table.MsoTableGrid
{mso-style-name:"Table Grid";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-priority:59;
mso-style-unhide:no;
border:solid windowtext 1.0pt;
mso-border-alt:solid windowtext .5pt;
mso-padding-alt:0in 5.4pt 0in 5.4pt;
mso-border-insideh:.5pt solid windowtext;
mso-border-insidev:.5pt solid windowtext;
mso-para-margin:0in;
mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:11.0pt;
font-family:Calibri;
mso-ascii-font-family:Calibri;
mso-ascii-theme-font:minor-latin;
mso-hansi-font-family:Calibri;
mso-hansi-theme-font:minor-latin;}
</style>
<![endif]-->
<!--StartFragment-->
<br />
<div class="MsoNormal">
<!--[if gte mso 9]><xml>
<w:WordDocument>
<w:View>Normal</w:View>
<w:Zoom>0</w:Zoom>
<w:TrackMoves/>
<w:TrackFormatting/>
<w:PunctuationKerning/>
<w:ValidateAgainstSchemas/>
<w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid>
<w:IgnoreMixedContent>false</w:IgnoreMixedContent>
<w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText>
<w:DoNotPromoteQF/>
<w:LidThemeOther>EN-US</w:LidThemeOther>
<w:LidThemeAsian>JA</w:LidThemeAsian>
<w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript>
<w:Compatibility>
<w:BreakWrappedTables/>
<w:SnapToGridInCell/>
<w:WrapTextWithPunct/>
<w:UseAsianBreakRules/>
<w:DontGrowAutofit/>
<w:SplitPgBreakAndParaMark/>
<w:EnableOpenTypeKerning/>
<w:DontFlipMirrorIndents/>
<w:OverrideTableStyleHps/>
</w:Compatibility>
<m:mathPr>
<m:mathFont m:val="Cambria Math"/>
<m:brkBin m:val="before"/>
<m:brkBinSub m:val="--"/>
<m:smallFrac m:val="off"/>
<m:dispDef/>
<m:lMargin m:val="0"/>
<m:rMargin m:val="0"/>
<m:defJc m:val="centerGroup"/>
<m:wrapIndent m:val="1440"/>
<m:intLim m:val="subSup"/>
<m:naryLim m:val="undOvr"/>
</m:mathPr></w:WordDocument>
</xml><![endif]--><!--[if gte mso 9]><xml>
<w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
DefSemiHidden="true" DefQFormat="false" DefPriority="99"
LatentStyleCount="276">
<w:LsdException Locked="false" Priority="0" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Normal"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="heading 1"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 2"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 3"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 4"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 5"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 6"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 7"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 8"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 9"/>
<w:LsdException Locked="false" Priority="39" Name="toc 1"/>
<w:LsdException Locked="false" Priority="39" Name="toc 2"/>
<w:LsdException Locked="false" Priority="39" Name="toc 3"/>
<w:LsdException Locked="false" Priority="39" Name="toc 4"/>
<w:LsdException Locked="false" Priority="39" Name="toc 5"/>
<w:LsdException Locked="false" Priority="39" Name="toc 6"/>
<w:LsdException Locked="false" Priority="39" Name="toc 7"/>
<w:LsdException Locked="false" Priority="39" Name="toc 8"/>
<w:LsdException Locked="false" Priority="39" Name="toc 9"/>
<w:LsdException Locked="false" Priority="35" QFormat="true" Name="caption"/>
<w:LsdException Locked="false" Priority="10" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" Priority="1" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" Priority="11" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" Priority="22" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" Priority="59" SemiHidden="false"
UnhideWhenUsed="false" Name="Table Grid"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" QFormat="true" Name="TOC Heading"/>
</w:LatentStyles>
</xml><![endif]-->
<!--[if gte mso 10]>
<style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Table Normal";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-parent:"";
mso-padding-alt:0in 5.4pt 0in 5.4pt;
mso-para-margin-top:0in;
mso-para-margin-right:0in;
mso-para-margin-bottom:10.0pt;
mso-para-margin-left:0in;
line-height:115%;
mso-pagination:widow-orphan;
font-size:11.0pt;
font-family:Calibri;
mso-ascii-font-family:Calibri;
mso-ascii-theme-font:minor-latin;
mso-hansi-font-family:Calibri;
mso-hansi-theme-font:minor-latin;}
table.MsoTableGrid
{mso-style-name:"Table Grid";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-priority:59;
mso-style-unhide:no;
border:solid windowtext 1.0pt;
mso-border-alt:solid windowtext .5pt;
mso-padding-alt:0in 5.4pt 0in 5.4pt;
mso-border-insideh:.5pt solid windowtext;
mso-border-insidev:.5pt solid windowtext;
mso-para-margin:0in;
mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:11.0pt;
font-family:Calibri;
mso-ascii-font-family:Calibri;
mso-ascii-theme-font:minor-latin;
mso-hansi-font-family:Calibri;
mso-hansi-theme-font:minor-latin;}
</style>
<![endif]-->
<!--StartFragment-->
</div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-2nzFOh12wKE/UFKb0uPED7I/AAAAAAAABms/5fEs-LLe4sU/s1600/use+this+not+that.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Verdana, sans-serif;"><img border="0" height="320" src="http://2.bp.blogspot.com/-2nzFOh12wKE/UFKb0uPED7I/AAAAAAAABms/5fEs-LLe4sU/s320/use+this+not+that.jpeg" width="320" /></span></a></div>
<div class="MsoNormal">
<b><span style="font-size: 14.0pt; line-height: 115%; mso-bidi-font-size: 11.0pt;"><span style="font-family: Verdana, sans-serif;"><br /></span></span></b></div>
<div class="MsoNormal">
<b><span style="font-size: 14.0pt; line-height: 115%; mso-bidi-font-size: 11.0pt;"><span style="font-family: Verdana, sans-serif;"><br /></span></span></b></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">There are tons of recipes that we all love from our childhood,
holidays, etc., when the intentions of the cook most likely were not to make it
an especially healthy dish, but a super tasty one. We might not make these often because of
their indulgent nature, but what if we could make them healthier without
sacrificing taste? <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">Now you can have your cake and eat it too with these simple
whole food substitutions. Our indulgent dishes will go
from high calorie, high fat, belt busters to lower calorie, lower fat and lower carb delicious eats that fill you up with more nutrients.</span></div>
<br />
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div align="center">
<table border="1" cellpadding="0" cellspacing="0" class="MsoTableGrid" style="border-collapse: collapse; border: none; margin-left: -7.85pt; mso-border-alt: solid windowtext .5pt; mso-padding-alt: 0in 5.4pt 0in 5.4pt; mso-yfti-tbllook: 1184;">
<tbody>
<tr>
<td style="background-position: initial initial; background-repeat: initial initial; border: 1pt solid windowtext; padding: 0in 5.4pt; width: 82.1pt;" valign="top" width="82">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b><span style="background-color: black; font-size: 14pt;"><span style="color: white; font-family: Verdana, sans-serif;">Dish<o:p></o:p></span></span></b></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b><span style="background-color: black; font-size: 14pt;"><span style="color: white; font-family: Verdana, sans-serif;"><br /></span></span></b></div>
</td>
<td style="background-position: initial initial; background-repeat: initial initial; border-bottom-color: windowtext; border-bottom-width: 1pt; border-right-color: windowtext; border-right-width: 1pt; border-style: solid solid solid none; border-top-color: windowtext; border-top-width: 1pt; padding: 0in 5.4pt; width: 121.5pt;" valign="top" width="122">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b><span style="background-color: black; font-size: 14pt;"><span style="color: white; font-family: Verdana, sans-serif;">Use This…<o:p></o:p></span></span></b></div>
</td>
<td style="background-position: initial initial; background-repeat: initial initial; border-bottom-color: windowtext; border-bottom-width: 1pt; border-right-color: windowtext; border-right-width: 1pt; border-style: solid solid solid none; border-top-color: windowtext; border-top-width: 1pt; padding: 0in 5.4pt; width: 107.45pt;" valign="top" width="107">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b><span style="background-color: black; font-size: 14pt;"><span style="color: white; font-family: Verdana, sans-serif;">Instead of …<o:p></o:p></span></span></b></div>
</td>
<td style="background-position: initial initial; background-repeat: initial initial; border-bottom-color: windowtext; border-bottom-width: 1pt; border-right-color: windowtext; border-right-width: 1pt; border-style: solid solid solid none; border-top-color: windowtext; border-top-width: 1pt; padding: 0in 5.4pt; width: 86.05pt;" valign="top" width="86">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b><span style="font-size: 14pt;"><span style="font-family: Verdana, sans-serif;"><span style="background-color: black; color: white;">Benefits</span><span style="background-color: #fabf8f;"><o:p></o:p></span></span></span></b></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 82.1pt;" valign="top" width="82">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Verdana, sans-serif;">Creamy <o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Verdana, sans-serif;">Soups<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 121.5pt;" valign="top" width="122">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Verdana, sans-serif;">Potato, squash, cashews and veggie broth blended or avocado puree<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 107.45pt;" valign="top" width="107">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Verdana, sans-serif;">Cream<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 86.05pt;" valign="top" width="86">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Verdana, sans-serif;">Healthier fats<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Verdana, sans-serif;">Lower calorie<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Verdana, sans-serif;">Nutrient dense<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 82.1pt;" valign="top" width="82">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Verdana, sans-serif;">Chocolate Desserts<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 121.5pt;" valign="top" width="122">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Verdana, sans-serif;">Mashed avocado with cacao powder for a pudding consistency you can
also use banana, greek yogurt or nut butter<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 107.45pt;" valign="top" width="107">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Verdana, sans-serif;">Butter<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 86.05pt;" valign="top" width="86">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Verdana, sans-serif;">Healthier fats<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Verdana, sans-serif;">Lower calorie<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 82.1pt;" valign="top" width="82">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Verdana, sans-serif;">Burgers<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<br /></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 121.5pt;" valign="top" width="122">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Verdana, sans-serif;">Bison meat, turkey<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 107.45pt;" valign="top" width="107">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Verdana, sans-serif;">Ground beef<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 86.05pt;" valign="top" width="86">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Verdana, sans-serif;">Healthier fats<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Verdana, sans-serif;">Lower calorie<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 82.1pt;" valign="top" width="82">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Verdana, sans-serif;">Brownies<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<br /></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 121.5pt;" valign="top" width="122">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Verdana, sans-serif;">Black beans, coconut flour<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 107.45pt;" valign="top" width="107">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Verdana, sans-serif;">Refined white and wheat flour<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 86.05pt;" valign="top" width="86">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Verdana, sans-serif;">Lower carb<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Verdana, sans-serif;">Higher protein<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 82.1pt;" valign="top" width="82">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Verdana, sans-serif;">Potato<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Verdana, sans-serif;">Salads<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 121.5pt;" valign="top" width="122">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Verdana, sans-serif;">Low fat greek yogurt <o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 107.45pt;" valign="top" width="107">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Verdana, sans-serif;">Mayonnaise <o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 86.05pt;" valign="top" width="86">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Verdana, sans-serif;">Lower fat<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Verdana, sans-serif;">Higher protein<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
</td>
</tr>
<tr style="height: 20.2pt; mso-yfti-irow: 6;">
<td style="border-top: none; border: solid windowtext 1.0pt; height: 20.2pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 82.1pt;" valign="top" width="82">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Verdana, sans-serif;">Chili<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<br /></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 20.2pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 121.5pt;" valign="top" width="122">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Verdana, sans-serif;">Quinoa or just beans<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 20.2pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 107.45pt;" valign="top" width="107">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Verdana, sans-serif;">White rice<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 20.2pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 86.05pt;" valign="top" width="86">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Verdana, sans-serif;">Lower carb<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Verdana, sans-serif;">Higher protein<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
</td>
</tr>
<tr style="height: 20.2pt; mso-yfti-irow: 7;">
<td style="border-top: none; border: solid windowtext 1.0pt; height: 20.2pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 82.1pt;" valign="top" width="82">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Verdana, sans-serif;">Pasta <o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 20.2pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 121.5pt;" valign="top" width="122">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Verdana, sans-serif;">Spaghetti squash, zucchini noodles or sweet potato. Use a spiralizer
tool to make spaghetti out of veggies.<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 20.2pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 107.45pt;" valign="top" width="107">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Verdana, sans-serif;">White/wheat pasta<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 20.2pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 86.05pt;" valign="top" width="86">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Verdana, sans-serif;">Lower carb<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Verdana, sans-serif;">Lower calorie<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Verdana, sans-serif;">Nutrient dense<o:p></o:p></span></div>
</td>
</tr>
<tr style="height: 20.2pt; mso-yfti-irow: 8;">
<td style="border-top: none; border: solid windowtext 1.0pt; height: 20.2pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 82.1pt;" valign="top" width="82">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Verdana, sans-serif;">Pancakes<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 20.2pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 121.5pt;" valign="top" width="122">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Verdana, sans-serif;">Oatmeal and egg whites (combine and make a batter. Add fruit compote
to sweeten on top)<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 20.2pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 107.45pt;" valign="top" width="107">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Verdana, sans-serif;">Dry pancake mix<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 20.2pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 86.05pt;" valign="top" width="86">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Verdana, sans-serif;">Higher protein <o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Verdana, sans-serif;">Lower Calorie<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<br /></div>
</td>
</tr>
<tr style="height: 20.2pt; mso-yfti-irow: 9; mso-yfti-lastrow: yes;">
<td style="border-top: none; border: solid windowtext 1.0pt; height: 20.2pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 82.1pt;" valign="top" width="82">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Verdana, sans-serif;">Mashed Potatoes<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 20.2pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 121.5pt;" valign="top" width="122">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Verdana, sans-serif;">Cauliflower or sweet potato<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 20.2pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 107.45pt;" valign="top" width="107">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Verdana, sans-serif;">White potatoes<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 20.2pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 86.05pt;" valign="top" width="86">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Verdana, sans-serif;">Lower calorie<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Verdana, sans-serif;">Nutrient Dense</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
</td></tr>
</tbody></table>
</div>
<div style="text-align: center;">
<span style="background-color: black; text-align: left;"><span style="font-family: Verdana, sans-serif;">Amazing Black Bean Brownie Recipe:</span></span></div>
<div style="text-align: center;">
<span style="background-color: white; text-align: left;"><span style="font-family: Verdana, sans-serif;"><br /></span></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-jPPzb_G4aw8/UFKeURJdjxI/AAAAAAAABm0/yAupiQajrQ4/s1600/black+bean+brownie.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="background-color: white; color: black; font-family: Verdana, sans-serif;"><img border="0" height="240" src="http://2.bp.blogspot.com/-jPPzb_G4aw8/UFKeURJdjxI/AAAAAAAABm0/yAupiQajrQ4/s320/black+bean+brownie.jpeg" width="320" /></span></a></div>
<div style="text-align: center;">
<span style="background-color: white; text-align: left;"><span style="font-family: Verdana, sans-serif;"><br /></span></span></div>
<div style="text-align: center;">
<span style="background-color: black; text-align: left;"><b><span style="font-family: Verdana, sans-serif;"><br /></span></b></span></div>
<div style="text-align: center;">
<span style="background-color: black; text-align: left;"><b><span style="font-family: Verdana, sans-serif;">Ingredients:</span></b></span></div>
<div style="text-align: center;">
<span style="background-color: black;"><span style="font-family: Verdana, sans-serif;"><span style="font-size: 13px; text-align: left;">1 15.5 oz. can black beans, thoroughly rinsed and drained</span><br style="font-size: 13px; text-align: left;" /><span style="font-size: 13px; text-align: left;">1/4 teaspoon baking powder</span><br style="font-size: 13px; text-align: left;" /><span style="font-size: 13px; text-align: left;">1/2 cup + 1 tablespoon unrefined sugar</span><br style="font-size: 13px; text-align: left;" /><span style="font-size: 13px; text-align: left;">1/4 cup dark cocoa powder</span><br style="font-size: 13px; text-align: left;" /><span style="font-size: 13px; text-align: left;">3 eggs</span><br style="font-size: 13px; text-align: left;" /><span style="font-size: 13px; text-align: left;">3 tablespoons olive oil</span><br style="font-size: 13px; text-align: left;" /><span style="font-size: 13px; text-align: left;">1 teaspoon vanilla</span><br style="font-size: 13px; text-align: left;" /><span style="font-size: 13px; text-align: left;">1 teaspoon instant coffee (optional) </span><br style="font-size: 13px; text-align: left;" /><span style="font-size: 13px; text-align: left;">1/4 cup walnuts, chopped (optional)</span><br style="font-size: 13px; text-align: left;" /><span style="font-size: 13px; text-align: left;">1/3 cup dark chocolate chips</span></span></span></div>
<div style="text-align: center;">
<span style="background-color: black; font-size: 13px; text-align: left;"><span style="font-family: Verdana, sans-serif;"><br /></span></span></div>
<div style="text-align: center;">
<span style="background-color: black; text-align: left;"><b><span style="font-family: Verdana, sans-serif;">Instructions:</span></b></span></div>
<div style="text-align: center;">
<span style="background-color: black;"><span style="font-family: Verdana, sans-serif;"><span style="font-size: 13px; text-align: left;">Preheat oven to 350 degrees F. Place parchment paper in a 8×8″ baking pan. This will be your security blanket to make sure the brownies don't stick to the pan!!</span><br style="font-size: 13px; text-align: left;" /><span style="font-size: 13px; text-align: left;"> </span><span style="font-size: 13px; text-align: left;">.</span><br style="font-size: 13px; text-align: left;" /><span style="font-size: 13px; text-align: left;">Place all the ingredients except chocolate chips and walnuts in a food processor or blender and pulse thoroughly until smooth and well combined.</span><br style="font-size: 13px; text-align: left;" /><span style="font-size: 13px; text-align: left;">.</span><br style="font-size: 13px; text-align: left;" /><span style="font-size: 13px; text-align: left;">Pour batter in the baking dish. Top with nuts and chocolate chips. Bake for 30-35 minutes or until the top is dry and edges begin to pull away from the baking dish. Cool completely before cutting. </span></span></span></div>
<div style="text-align: center;">
<span style="background-color: white; font-size: 13px; text-align: left;"><span style="font-family: Verdana, sans-serif;"><br /></span></span></div>
<span style="background-color: white; font-size: 13px; text-align: left;"><div style="text-align: left;">
<br /></div>
</span><div align="center">
<span style="background-color: white;"><br /></span></div>
<div align="center">
<br /></div>
<!--EndFragment--><br />
<!--EndFragment-->Fusion Cross-training: Fitness, Nutrition & Lifestylehttp://www.blogger.com/profile/02348998250319014066noreply@blogger.com0tag:blogger.com,1999:blog-37198312.post-68061818575222024292012-09-05T13:30:00.002-04:002012-09-05T13:30:26.958-04:00Madonnarama Wed 9/12 : All Madonna Music All Day<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-gJtMbnKvXk4/UEeKmjqwkgI/AAAAAAAABls/b71xR_CXoCc/s1600/mdna.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="http://4.bp.blogspot.com/-gJtMbnKvXk4/UEeKmjqwkgI/AAAAAAAABls/b71xR_CXoCc/s400/mdna.jpg" width="400" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<span class="Apple-style-span" style="color: white; font-size: large;">What could make an intense workout more fun than a mega mix of your favorite artist playing their biggest hits. Fusion Cross-training is launching artist-arama days starting with the biggest icon of all Madonna. We are taking suggestions for future artists as well.</span></div>
<div class="separator" style="clear: both; text-align: left;">
<span class="Apple-style-span" style="color: white; font-size: large;"><br /></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span class="Apple-style-span" style="color: white; font-size: large;"><b>When: Wed 9/12 - all workouts (cardio and strength)</b></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span class="Apple-style-span" style="color: white; font-size: large;"><b>Where: all Fusion Cross-training studios</b></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span class="Apple-style-span" style="color: white; font-size: large;"><br /></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span class="Apple-style-span" style="color: white; font-size: large;">To bring a new friend for a free trial or previous members that want to come back for a walk-in workout please contact meredith@fusioncrosstraining.com for Philly and gavin@fusioncrosstraining.com for Mt. Laurel, NJ</span></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<br />Fusion Cross-training: Fitness, Nutrition & Lifestylehttp://www.blogger.com/profile/02348998250319014066noreply@blogger.com0tag:blogger.com,1999:blog-37198312.post-46170631784665383972012-08-23T14:18:00.000-04:002012-08-23T14:19:24.120-04:00Press Release: Unite Fitness Decathlon launching in Philly Oct 6th<!--[if gte mso 9]><xml>
<o:OfficeDocumentSettings>
<o:AllowPNG/>
</o:OfficeDocumentSettings>
</xml><![endif]--><!--[if gte mso 9]><xml>
<w:WordDocument>
<w:Zoom>0</w:Zoom>
<w:TrackMoves>false</w:TrackMoves>
<w:TrackFormatting/>
<w:PunctuationKerning/>
<w:DrawingGridHorizontalSpacing>18 pt</w:DrawingGridHorizontalSpacing>
<w:DrawingGridVerticalSpacing>18 pt</w:DrawingGridVerticalSpacing>
<w:DisplayHorizontalDrawingGridEvery>0</w:DisplayHorizontalDrawingGridEvery>
<w:DisplayVerticalDrawingGridEvery>0</w:DisplayVerticalDrawingGridEvery>
<w:ValidateAgainstSchemas/>
<w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid>
<w:IgnoreMixedContent>false</w:IgnoreMixedContent>
<w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText>
<w:Compatibility>
<w:BreakWrappedTables/>
<w:DontGrowAutofit/>
<w:DontAutofitConstrainedTables/>
<w:DontVertAlignInTxbx/>
</w:Compatibility>
</w:WordDocument>
</xml><![endif]--><!--[if gte mso 9]><xml>
<w:LatentStyles DefLockedState="false" LatentStyleCount="276">
</w:LatentStyles>
</xml><![endif]-->
<!--[if gte mso 10]>
<style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Table Normal";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-parent:"";
mso-padding-alt:0in 5.4pt 0in 5.4pt;
mso-para-margin-top:0in;
mso-para-margin-right:0in;
mso-para-margin-bottom:10.0pt;
mso-para-margin-left:0in;
line-height:115%;
mso-pagination:widow-orphan;
font-size:10.0pt;
font-family:"Times New Roman";
mso-ascii-font-family:Calibri;
mso-ascii-theme-font:minor-latin;
mso-hansi-font-family:Calibri;
mso-hansi-theme-font:minor-latin;}
</style>
<![endif]-->
<!--StartFragment-->
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-iiJ61t4qkfM/UDZzDk81t4I/AAAAAAAABlQ/0uojwEswk0A/s1600/UFDlogo_blackweb.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="217" src="http://3.bp.blogspot.com/-iiJ61t4qkfM/UDZzDk81t4I/AAAAAAAABlQ/0uojwEswk0A/s320/UFDlogo_blackweb.jpg" width="320" /></a></div>
<div class="MsoNormal" style="line-height: normal;">
<b style="mso-bidi-font-weight: normal;"><br /></b></div>
<div class="MsoNormal" style="line-height: normal;">
<b style="mso-bidi-font-weight: normal;"><br /></b></div>
<div class="MsoNormal" style="line-height: normal;">
<b style="mso-bidi-font-weight: normal;">Unite Fitness Decathlon: Oct 6th, 2012<o:p></o:p></b></div>
<div class="MsoNormal" style="line-height: normal;">
<b style="mso-bidi-font-weight: normal;">8:30 AM – 3 PM<o:p></o:p></b></div>
<div class="MsoNormal" style="line-height: normal;">
<b style="mso-bidi-font-weight: normal;">Wissahickon Creek Park<o:p></o:p></b></div>
<div class="MsoNormal" style="line-height: normal;">
<b style="mso-bidi-font-weight: normal;">850 W. Walnut Ln.<o:p></o:p></b></div>
<div class="MsoNormal" style="line-height: normal;">
<b style="mso-bidi-font-weight: normal;">Philadelphia, PA 19128<o:p></o:p></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
You’ve run Broad Street, conquered mud courses, and maybe
even triumphed over a triathlon, so what endurance challenge is left for the ultimate
fitness fanatic? <b style="mso-bidi-font-weight: normal;">The Unite Fitness
Decathlon (UFD).</b></div>
<div class="MsoNormal">
<i style="mso-bidi-font-style: normal;">“We saw a need for a
race that was more than just running, a more balanced but still <b style="mso-bidi-font-weight: normal;">kick-ass race</b> that would inspire people
to become well rounded athletes</i>,” explains <b style="mso-bidi-font-weight: normal;">Unite Fitness Decathlon founder, Gavin McKay</b>. The UFD is the <b style="mso-bidi-font-weight: normal;">next generation of racing</b>, taking
racing beyo<a href="http://www.blogger.com/blogger.g?blogID=37198312" name="_GoBack"></a>nd getting a little muddy by adding in real
fitness elements.<span style="mso-spacerun: yes;"> </span>The UFD draws
its inspiration from the <b style="mso-bidi-font-weight: normal;">original
Olympic decathlon</b> where determined men and women competed to be considered
the best all-around athlete. Rather than just testing your ability for distance
running, the UFD will challenge your <b style="mso-bidi-font-weight: normal;">overall
strength and athleticism</b> with a series of ten fitness challenges versus
skill based events, meaning anyone with the will can participate. This is a
difficult – but not impossible – undertaking. For those who want to become
balanced, muscular athletes, this event can give you the extra motivation to
help you reach your goal. Plus you get great bragging rights! </div>
<div class="MsoNormal">
The UFD consists of two parts: the first is a combination of
ten trials to get you sweating and test all elements of fitness: stability,
endurance, strength, power, and speed. This section includes: Lunge Walks,
Suspension Chest Press, Box Jumps, Bench Dips, among others. Don’t forget the
Rucksack Hill Climb to push your running <b style="mso-bidi-font-weight: normal;">stamina
</b>to the limit. After the ten fields are complete, the second half begins – a
10K trail run through breath taking <b style="mso-bidi-font-weight: normal;">Wissahickon
Creek Park</b>.</div>
<div class="MsoNormal">
You can participate in the UFD as an individual, or you can
compete in teams of three where your average time is used to determine your
rank. The UFD won’t be all blood, sweat, and tears though. We’ve chosen the
decathlon to take place on <b style="mso-bidi-font-weight: normal;">October 6th</b>
so that it will coincide with the wildly popular Midtown Village Fall Festival
in Center City, which will be the backdrop for the UFD’s <b style="mso-bidi-font-weight: normal;">after party at Fusion Cross-training’s </b>center city studio.<span style="mso-spacerun: yes;"> </span>All race and course details @
unitefitnessdecathlon.com.</div>
<div class="MsoNormal">
Join us on October 6th and come face-to-face with the challenge
of a lifetime!</div>
<div align="center" class="MsoNormal" style="text-align: center;">
###</div>
<div class="MsoNormal">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
For more details
contact Gavin McKay: <a href="mailto:info@unitefitnessdecathlon.com">info@unitefitnessdecathlon.com</a>
or 267-337-4365 or visit www.unitefitnessdecathlon.com</div>
<!--EndFragment-->Fusion Cross-training: Fitness, Nutrition & Lifestylehttp://www.blogger.com/profile/02348998250319014066noreply@blogger.com0tag:blogger.com,1999:blog-37198312.post-859863884426181652012-08-19T21:51:00.000-04:002012-08-22T12:14:30.641-04:00Sneakers. The right fit for you.
<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-h3fv3at8JPc/UDGWXUiQlCI/AAAAAAAABks/w7xEfIPscnc/s1600/sp12-mens-shoe-wall.jpeg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="213" src="http://2.bp.blogspot.com/-h3fv3at8JPc/UDGWXUiQlCI/AAAAAAAABks/w7xEfIPscnc/s320/sp12-mens-shoe-wall.jpeg" width="320" /></a></div>
<br />
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">Buying sneakers has become quite a complex activity, with
shoes designed for almost any activity or environment, different foot types,
and technology that promise everything from a “barefoot” experience to ultra-stable support. And all of this before you decide what color
best matches your gear. But can the
right shoe really improve performance? <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">First get your feet to a specialty running store where the
staff will help you determine whether you need a motion control, stability, or
cushioned shoe. You’ll probably buy most
or all of your shoes from this category from now on. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">Next, figure out what you’ll be doing once you lace ‘em
up. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">Runner? Get a running
shoe.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">Hitting the trails?
Get a trail running shoe. They’ll
sacrifice a bit of cushioning and flexibility but will improve grip and provide
a more stable platform on uneven terrain.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">Competing in a race? Most people will be
fine training and competing in the same shoe.
As you get more competitive, using a lighter shoe, a racing flat, or a
minimalist can help shave a little more time off. <br />
<br />
<o:p></o:p></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-6zEVYcrgOJI/UDGWZ2LqwmI/AAAAAAAABk0/85d7JobQDJ8/s1600/minimal-header.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="83" src="http://1.bp.blogspot.com/-6zEVYcrgOJI/UDGWZ2LqwmI/AAAAAAAABk0/85d7JobQDJ8/s400/minimal-header.jpeg" width="400" /></a></div>
<span style="font-family: Verdana, sans-serif;">What’s up with all those shoes that look
like gloves for the feet? </span><br />
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">This is the minimalist category of
shoes, designed to reduce the amount of added stability to give a more barefoot
experience and strengthen the muscles of the feet. I asked my go-to-sneaker-guy (Ross
Martinson, owner of <a href="http://www.philadelphiarunner.com/">Philadelphia Runner</a>) his thoughts on the latest lineup to
the sneaker world. <o:p></o:p></span></div>
<blockquote class="tr_bq">
<span style="font-family: Verdana, sans-serif;"><i>“</i><i>Minimalist shoes are great for short
sprints or a fast run once a week, but I don't recommend running in them
everyday (unless someone is blessed with perfect biomechanics). That said, I think they are great for cross
training and gym work like Fusion. Typically they are lower to the ground and
give you a little more stable feel for things like lunges. If you can only get one shoe to do all of
your exercises, go with a regular running shoe. If you can afford it a minimal shoe is a great
second shoe for lifting weights, exercise classes, or the occasional run.”<o:p></o:p></i></span></blockquote>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;">Give your feet the right shoes for the job and they’ll
gladly go the extra mile for you. </span><o:p></o:p></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
Fusion Cross-training: Fitness, Nutrition & Lifestylehttp://www.blogger.com/profile/02348998250319014066noreply@blogger.com26tag:blogger.com,1999:blog-37198312.post-33863950778209842782012-08-19T21:09:00.000-04:002012-08-22T12:14:38.782-04:00Eat Like an Athlete to Look Hotter, Get Faster and Be Stronger<br />
<div style="font-family: Helvetica; font-size: 12px; min-height: 14px;">
<span style="letter-spacing: 0.0px;"></span><br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/--St-fg6SIpg/UDGMjfmdrfI/AAAAAAAABkI/KZlt03eeISM/s1600/if+you+have+a+body.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="192" src="http://4.bp.blogspot.com/--St-fg6SIpg/UDGMjfmdrfI/AAAAAAAABkI/KZlt03eeISM/s320/if+you+have+a+body.png" width="320" /></a></div>
<span style="letter-spacing: 0px;"><span style="font-family: Verdana, sans-serif;"><br /></span></span>
<span style="letter-spacing: 0px;"><span style="font-family: Verdana, sans-serif;">We can’t stress enough the importance of proper nutrition and the profound affect that it has on your body. If you really want to take your training or your body to the next level then keep reading. We are going to unleash the secrets behind exactly how you should be eating to support your goals. We all look at athletes and envy their abilities and physiques, but the truth is all of us have an inner athlete inside of us and the potential to look and feel your best. You just need to incorporate some specific dietary habits and you are well on your way. </span></span><br />
<div style="min-height: 14px;">
<span style="font-family: Verdana, sans-serif;"><span style="letter-spacing: 0.0px;"></span><br /></span></div>
<h3>
<span style="letter-spacing: 0.0px;"><span style="font-family: Verdana, sans-serif;">What do athletes do that normal people don’t?</span></span></h3>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-qlSQ1O_Z44M/UDGNAcgP77I/AAAAAAAABkY/k7JknQRfM-Y/s1600/PHELPS_CALORIES_080814_mn-1.jpeg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://4.bp.blogspot.com/-qlSQ1O_Z44M/UDGNAcgP77I/AAAAAAAABkY/k7JknQRfM-Y/s1600/PHELPS_CALORIES_080814_mn-1.jpeg" /></a></div>
<div>
<span style="letter-spacing: 0.0px;"><span style="font-family: Verdana, sans-serif;"><br /></span></span></div>
<h4>
<span style="letter-spacing: 0.0px;"><span style="font-family: Verdana, sans-serif;">Consume adequate energy and nutrients</span></span></h4>
<span style="letter-spacing: 0.0px;"><span style="font-family: Verdana, sans-serif;">An athlete never skips a meal!!!!!! We see this as a common issue with people and their inability to see good results. Our bodies need constant fuel, especially if we are active. Our rule of thumb: Never go more than 4 hours without eating if you have trained that day. Even if you are taking a day off to recover it is important to load up on nutrients that will help your body rebuild. In the beginning of trying to eat more frequently it is common to feel as if you are force feeding (not hungry), soon your body will adapt and crave more frequent meals. </span></span><br />
<span style="letter-spacing: 0.0px;"><span style="font-family: Verdana, sans-serif;"><br /></span></span>
<span style="letter-spacing: 0.0px;"><span style="font-family: Verdana, sans-serif;">It is super important to eat nutritious foods. Try not to only focus on just the calories. Calories do make a difference as far as how much energy our body needs, however eating those calories in nutritious foods vs. junky foods will get you positive results. We should all know this by now, but I am going to drill it in your mind for good!!</span></span><br />
<span style="letter-spacing: 0.0px;"><span style="font-family: Verdana, sans-serif;"><br /></span></span>
<span style="letter-spacing: 0.0px;"><span style="font-family: Verdana, sans-serif;">Which is more bang for your buck? A bowl of kale sautéed in olive oil equalling 250 calories or a bowl of cereal and milk also equalling 250 calories? </span></span><br />
<span style="letter-spacing: 0.0px;"><span style="font-family: Verdana, sans-serif;">Definitely the kale! the vitamins, minerals and heart-healthy fats are far superior to a bowl of refined carbohydrates. </span></span><br />
<span style="letter-spacing: 0.0px;"><span style="font-family: Verdana, sans-serif;"><br /></span></span>
<h4>
<span style="letter-spacing: 0.0px;"><span style="font-family: Verdana, sans-serif;">Eat the right balance of foods before a workout to promote energy during training </span></span></h4>
<span style="letter-spacing: 0.0px;"><span style="font-family: Verdana, sans-serif;">The most frequent question asked. “What do I eat before I workout?” We encourage you to eat before a workout always. No excuses, even if you plan on working out at the crack ass of dawn. If you want to have better performance and give your body the ability to burn fat, then make sure you have something at least 2 hours prior. If you have the chance to eat 2 hours before try having a combination of simple and complex carbs to keep you fueled, like oatmeal with fruit, whole grain toast with peanut butter and honey, or yogurt with low sugar granola. If you are rushing and have 1 hour or less to digest try something a little more subtle like a piece of fruit , which only takes 20-30 min to digest. </span></span><br />
<span style="letter-spacing: 0.0px;"><span style="font-family: Verdana, sans-serif;"><br /></span></span>
<br />
<h4>
<span style="letter-spacing: 0.0px;"><span style="font-family: Verdana, sans-serif;">Eat the balance of foods post workout to promote optimal recovery </span></span></h4>
<a href="http://3.bp.blogspot.com/-B1-z6XG52b0/UDGMtGc3cII/AAAAAAAABkQ/J30GVGSYiqQ/s1600/girl+eating+yogurt.jpeg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="212" src="http://3.bp.blogspot.com/-B1-z6XG52b0/UDGMtGc3cII/AAAAAAAABkQ/J30GVGSYiqQ/s320/girl+eating+yogurt.jpeg" width="320" /></a><span style="letter-spacing: 0.0px;"><span style="font-family: Verdana, sans-serif;">The second most frequent question asked “what do I eat after I workout?” This is the most important time to eat if you are looking to change your physique and reduce muscle soreness. Our bodies require food within 1 hour post workout. AFTER THAT IT ISN’T GOING TO WORK! This is the perfect time to get a balance of both protein and carbs. This is the best time to eat simple carbs, such as fruits and honey are great for after a workout, because they can absorb faster and help you recover. Try eating fruit smoothies with protein powder added, or a yogurt with fruit and honey. </span></span><br />
<h4>
<span style="letter-spacing: 0.0px;"><span style="font-family: Verdana, sans-serif;"><br /></span></span></h4>
<h4>
<span style="letter-spacing: 0.0px;"><span style="font-family: Verdana, sans-serif;">Maintain proper hydration levels before, during and after training</span></span></h4>
<span style="letter-spacing: 0.0px;"><span style="font-family: Verdana, sans-serif;">If you aren’t hydrated you wont be able to absorb your post workout food, which is how you get results! Now, how much fluid do you need and what’s the best kind to get?</span></span><br />
<span style="letter-spacing: 0px;"><span style="font-family: Verdana, sans-serif;"><br /></span></span>
<span style="letter-spacing: 0px;"><span style="font-family: Verdana, sans-serif;">If you are exercising for under 90 minutes, then water should be just fine. If you are working out for 90 plus, then it’s time to think about adding some electrolytes. We recommend coconut water. Never become thirsty during your exercise. This can be prevented by drinking enough water the day before and morning of your workout. Athletes who compete will make sure to hydrate properly days leading up to the race in order to save themselves from frequent urination. It is also important to hydrate to help our bodies eliminate excess waste in order to see weight loss and fat loss results. </span></span><br />
<span style="letter-spacing: 0px;"><span style="font-family: Verdana, sans-serif;"><br /></span></span>
<span style="letter-spacing: 0px;"><span style="font-family: Verdana, sans-serif;">Still unsure of exactly what you should be eating for better looks and performance? Then contact one of our nutritionists for an eating assessment. Only $30. Email <a href="mailto:juliet@fusioncrosstraining.com">juliet@fusioncrosstraining.com</a> to set up an appointment.</span></span>Fusion Cross-training: Fitness, Nutrition & Lifestylehttp://www.blogger.com/profile/02348998250319014066noreply@blogger.com0tag:blogger.com,1999:blog-37198312.post-84533006307463984942012-07-11T12:51:00.001-04:002012-07-11T12:51:05.927-04:00Today I Woke Up - a Dharma Poem by Gavin<b style="color: white;">Today I woke up</b><br style="color: white;" /><br style="color: white;" /><span style="color: white;">I was in a level, big soft bed that had cradled me in a deep sleep</span><br style="color: white;" /><span style="color: white;">A tiny glowing box had woken me with my favorite song at precisely the right moment</span><br style="color: white;" /><span style="color: white;">and a huge glowing sphere in the sky illuminated everything with brilliant white light</span><br style="color: white;" /><span style="color: white;">The air was maintained at the perfect temperature for my comfort</span><br style="color: white;" /><span style="color: white;">Looking around it was a beautiful, safe, quiet home all to myself</span><br style="color: white;" /><br style="color: white;" /><span style="color: white;">I was quickly greeted by a cute, furry, joyful animal that seemed to love me even though I am not the same</span><br style="color: white;" /><span style="color: white;">A few feet away was a room that shot warm, refreshing water all over my body and then disappeared into the floor</span><br style="color: white;" /><span style="color: white;">There was also a huge assortment of colorful clothes from all around the world for me to wear</span><br style="color: white;" /><span style="color: white;">The walls were covered with inspiring photos and art reminding me fondly of friends and past travels </span><br style="color: white;" /><span style="color: white;">And the food! There was anything my stomach desired made hot or cold by machines</span><br style="color: white;" /><span style="color: white;">Other wondrous robots cleaned everything for me. One even made me a drink.</span><br style="color: white;" /><span style="color: white;">The big shiny box mesmerized me by replaying the past but with wildly entertaining sights and sounds</span><br style="color: white;" /><span style="color: white;">I was dumbstruck when I picked up the little shiny box only to hear the voice of my family far away</span><br style="color: white;" /><br style="color: white;" /><span style="color: white;">Outside awaited a rolling vehicle for me to go places faster than any man or horse</span><br style="color: white;" /><span style="color: white;">Below my cushioned feet was a hard, smooth, clean path that would lead the way with ease</span><br style="color: white;" /><span style="color: white;">Above roared a flying vehicle that could take me anywhere on the planet in just one day</span><br style="color: white;" /><span style="color: white;">The sky was so clear and spacious, welcoming everything and everyone without bias</span><br style="color: white;" /><span style="color: white;">And don't even get me started on the magnificent strength and beauty of trees</span><br style="color: white;" /><span style="color: white;">I am humbled and in awe of this magical world</span><br style="color: white;" /><span style="color: white;">I think I will call it Heaven, or Earth or simply Now</span><br style="color: white;" /><br style="color: white;" /><span style="color: white;">It appears I am free in this world. Free to be whomever I want to be and do whatever I feel called to do</span><br style="color: white;" /><br style="color: white;" /><b style="color: white;">Today I woke up</b><br style="color: white;" />Fusion Cross-training: Fitness, Nutrition & Lifestylehttp://www.blogger.com/profile/02348998250319014066noreply@blogger.com32tag:blogger.com,1999:blog-37198312.post-15764108485580436672012-07-09T15:33:00.000-04:002012-07-11T12:51:19.091-04:00How to Row Like a Pro<br />
Rowing technique can be very complex at the highly competitive level, but can be broken down into 7 basic, easy to follow steps. By following these steps the exercise can become much less intimidating.<br />
<br />
<br />
<div class="Body1" style="margin-left: 0.5in;">
1.<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span>Sit with legs extended,upper
body leaning back at angle with arms pulled into the bottom of the sternum. <o:p></o:p></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-fdJ25bhdWYA/T_swhH5jRMI/AAAAAAAABj0/mkhI9FHlDMQ/s1600/Row_Finish.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="http://1.bp.blogspot.com/-fdJ25bhdWYA/T_swhH5jRMI/AAAAAAAABj0/mkhI9FHlDMQ/s320/Row_Finish.jpg" width="320" /></a></div>
<div class="Body1" style="margin-left: .5in; mso-list: l1 level2 lfo2; tab-stops: list .5in; text-indent: -.25in;">
2.<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span>In this position, extend the
arms straight out away from the body. They should be parallel to the legs.<o:p></o:p></div>
<div class="Body1" style="margin-left: .5in; mso-list: l1 level2 lfo2; tab-stops: list .5in; text-indent: -.25in;">
3.<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span>Pivot forward from the hips
until hands are over the shins and the person rowing feels a tug in the
hamstrings. <o:p></o:p></div>
<div class="Body1" style="margin-left: .5in; mso-list: l1 level2 lfo2; tab-stops: list .5in; text-indent: -.25in;">
4.<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span>Keeping the upper body in this
position, bend the knees and roll up to the top of the slide until the shins
are parallel with the floor and the butt is almost touching the heels. <o:p></o:p></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-jJpWSVGSt-s/T_swcW52XVI/AAAAAAAABjs/YUY9v7d4vB8/s1600/Row_Catch.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="204" src="http://4.bp.blogspot.com/-jJpWSVGSt-s/T_swcW52XVI/AAAAAAAABjs/YUY9v7d4vB8/s320/Row_Catch.jpg" width="320" /></a></div>
<div class="Body1" style="margin-left: .5in; mso-list: l1 level2 lfo2; tab-stops: list .5in; text-indent: -.25in;">
<br /></div>
<div class="Body1" style="margin-left: .5in; mso-list: l1 level2 lfo2; tab-stops: list .5in; text-indent: -.25in;">
5.<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span>Extend the legs until they are
straight, as if jumping. <o:p></o:p></div>
<div class="Body1" style="margin-left: .5in; mso-list: l1 level2 lfo2; tab-stops: list .5in; text-indent: -.25in;">
6.<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span>Using the momentum made with
the push from the legs, swing the back to the reclined position.<o:p></o:p></div>
<div class="Body1" style="margin-left: .5in; mso-list: l1 level2 lfo2; tab-stops: list .5in; text-indent: -.25in;">
7.<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span>With the back reclined, pull
the arms in. At this point of the stroke, the position should be the same as
the starting position. <o:p></o:p></div>
<div class="Body1">
<br /></div>
<div class="Body1">
Keep in
mind, that like anything, the rowing technique takes practice and patience to
master. <o:p></o:p></div>
<div class="Body1">
<br /></div>
<div class="Body1">
Watch coach Jesse in this awesome video showing you how to row correctly! </div>
<div class="Body1">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/KJOMFwWXD-U?feature=player_embedded' frameborder='0'></iframe></div>Fusion Cross-training: Fitness, Nutrition & Lifestylehttp://www.blogger.com/profile/02348998250319014066noreply@blogger.com0tag:blogger.com,1999:blog-37198312.post-92073862263037039562012-07-09T15:24:00.000-04:002012-07-11T12:51:32.886-04:00Sunscreen 411!<br />
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: Arial; font-size: 10pt; line-height: 115%;"></span><o:p></o:p></div>
<div class="MsoNormal" style="text-indent: .5in;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-RmhpJ-CBMQI/T_ssDPiBtrI/AAAAAAAABjg/GwCsF67Fcf4/s1600/chick+applying+sunscreen.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="http://2.bp.blogspot.com/-RmhpJ-CBMQI/T_ssDPiBtrI/AAAAAAAABjg/GwCsF67Fcf4/s320/chick+applying+sunscreen.jpeg" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="MsoNormal" style="text-indent: .5in;">
With summer officially here
including its traditional beach, pool, and other outdoor activities in the sun
it is important to remember your skin’s health by applying sunscreen. Not all
sunscreens are created equal. It is important to look at both the active and extra ingredients on the labels and compare
options on the shelf or online. Broad spectrum, titanium oxide, zinc oxide, avobenzone are key
words to look for that mean healthier protection. Broad spectrum means it protects against both UVA (primary cause of sunburn and skin cancer) and UVB (contribute to premature aging) rays which requires more than one type of active ingredient. Only 8% of sunscreen on the market protect fully against both. Usually they come in natural mineral forms (zinc and titanium) which can be a bit harder to rub in or chemical sport versions (avobenzone and Octinoxate). <br />
<br />
The lotions with oxybenzone and chemicals ending in paraben are
shown to be harmful, create free radicals in the sun and should be avoided. Also try to pick sunscreens that don't have aton of crazy sounding fillers, but rather have fillers that help to moisturize and and nourish the skin with natural substances like aloe and oils. Optimal protection is within the SPF
30 – SPF 50 range. Values of SPF over this range have been shown to add little
benefit. <o:p></o:p></div>
<div class="MsoNormal" style="text-indent: .5in;">
<br /></div>
<div class="MsoNormal" style="text-indent: .5in;">
Increasing research and development
in the field of sun protection have shown that sunscreen should be reapplied
every two hours, more frequently if sweating or swimming. However, recently new
formulas have become available that only need reapplication every four hours. These
formulas are known as Helioplex and Mexoryl. No matter the formula sunscreen
should be applied liberally. Liberal application would mean that enough lotion
is used to fill a shot glass, approximately one ounce. If applied liberally a
bottle of lotion should not last into another year, but if it should, sunscreen
should be thrown out after three years of use or if it has reached the
expiration date as labeled. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b><u>Suggested Sunscreen Products:</u></b><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-oFo0sPCJjao/T_srwir19KI/AAAAAAAABjY/j1Rod4kWlS4/s1600/basic+sunblock.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://3.bp.blogspot.com/-oFo0sPCJjao/T_srwir19KI/AAAAAAAABjY/j1Rod4kWlS4/s1600/basic+sunblock.png" /></a></div>
<div class="MsoNormal">
No-Ad with aloe and Vitamin E: named consumer reports best
buy <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial; font-size: 10pt; line-height: 115%;"></span>Coppertone Water Baby SPF 50:
pediatrician recommended for babies and toddlers<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Beyond Coastal Active<i style="mso-bidi-font-style: normal;"> </i>Sunscreen
SPF 30: recommended for intense sun and is water resistant<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Jason Pure Natural Sun Sport SPF 45: recommended for long
outdoor workouts <o:p></o:p></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-hU03c9uXRsM/T_srZlkKHgI/AAAAAAAABjQ/N7pzsqXJ_5w/s1600/live+strong+sunblock.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://2.bp.blogspot.com/-hU03c9uXRsM/T_srZlkKHgI/AAAAAAAABjQ/N7pzsqXJ_5w/s1600/live+strong+sunblock.png" /></a></div>
<div class="MsoNormal">
Thinksport Livestrong Sunscreen SPF 50: sweat and water
resistant <span style="font-family: Arial; font-size: 10pt; line-height: 115%;"></span><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="text-indent: .5in;">
<o:p></o:p></div>Fusion Cross-training: Fitness, Nutrition & Lifestylehttp://www.blogger.com/profile/02348998250319014066noreply@blogger.com0tag:blogger.com,1999:blog-37198312.post-38673163822026901362012-06-12T00:03:00.001-04:002012-06-12T00:03:04.860-04:00Eat Dessert Everyday to Lose Weight!<span style="font-family: Verdana, sans-serif;"><br /><br /><b><span style="font-size: large;">How do you eat dessert everyday and still lose weight? Easy….. give yourself permission to eat real/filling whole food desserts. </span></b></span><div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-koSv7Nhba7Q/T9a-LHnjvcI/AAAAAAAABik/xPiTEwgfQYs/s1600/suprise+face+cake.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-koSv7Nhba7Q/T9a-LHnjvcI/AAAAAAAABik/xPiTEwgfQYs/s1600/suprise+face+cake.jpg" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div>
<span style="font-family: Verdana, sans-serif;"><span style="font-size: large;"><b><br /></b></span><br />Nobody wants to give up the sweet deliciousness of having dessert. When on a diet, people will often deprive themselves of all sweets, until they eventually have such intense cravings that they cave and binge. Incorporating dessert and making it a regular part of your everyday diet can actually be more beneficial to weight loss in the end. From a psychological standpoint, allowing yourself to have treats everyday, in a controlled amount, gives the mind and body comfort. Just remember: we always want what we can't have, so by giving yourself permission you will automatically have less. <br /><br />Effective weight loss can only occur when you take in fewer calories than you use on a daily basis. One pound of fat is equivalent to about 3,500 calories, so you need to have a deficit of at least this much to lose one pound a week. Some commercial diets promote the idea that their plan allows you to eat dessert regularly, but this doesn't mean that you can eat any dessert you want and still lose weight. A weight loss diet that includes dessert only works when the calories in that dessert are considered along with the calories consumed during the other meals and snacks in the diet.</span><h3>
<span style="font-family: Verdana, sans-serif;"><br /></span></h3>
<h3>
<span style="font-family: Verdana, sans-serif;">Desserts and Weight </span></h3>
<span style="font-family: Verdana, sans-serif;">The bad reputation many desserts have regarding weight loss is due to their high fat, sugar and calorie content. Any food that is high in calories can contribute to weight gain, and traditional desserts such as cakes, cookies and ice cream could add 500 or more calories a day to your diet. If you tend to eat dessert every day, reducing the frequency or size of your dessert is a quick way to shave off a big chunk of your daily calories and help fast-track your weight loss. Another problem with most desserts is that they are low in nutrition, so you need to eat more of other, healthier foods to get enough essential vitamins and minerals in your daily diet. <br /><br /></span><h3>
<span style="font-family: Verdana, sans-serif;">What Are Healthy Desserts? </span></h3>
<span style="font-family: Verdana, sans-serif;">You can still have dessert every day, even when on a diet, as long as you choose nutritious dessert options instead of desserts high in fat, sugar and calories. Eating a serving of low-sugar fruit (all berries, apples, pears, peaches, plums, nectarines) after dinner is a good way to satisfy your sweet tooth while still keeping your calorie count low. Fruit can also be prepared in interesting ways to keep desserts from becoming boring. For example, you can put frozen bananas in a food processor/high-powered blender to create a creamy cold consistency just like ice cream. From there you can add cocoa powder, and other various toppings to create unique flavors. Remember choose desserts that come from natural whole foods. Avoid packaged or processed sweets, unless you can recognize every ingredient on the label.<br /></span><h3>
<span style="font-family: Verdana, sans-serif;"><br /></span></h3>
<h3>
<span style="font-family: Verdana, sans-serif;">Healthy Dessert Ideas:</span></h3>
<span style="font-family: Verdana, sans-serif;"><br /><div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-AS0JLvxexQw/T9a-4MbDeKI/AAAAAAAABjE/PAHElJ4uMTU/s1600/greek+yogurt+parfait.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="http://3.bp.blogspot.com/-AS0JLvxexQw/T9a-4MbDeKI/AAAAAAAABjE/PAHElJ4uMTU/s320/greek+yogurt+parfait.jpg" width="213" /></a></div>
<ul>
<li>Yogurt- Choose plain (preferably greek for lower sugar content and higher protein) add your own natural sweeteners or fruit. </li>
</ul>
<ul>
<li>Berries with melted semi sweet chocolate chips</li>
</ul>
<ul>
<li>Dark/raw chocolate (keep the cacao content above 70%)</li>
</ul>
<ul>
<li>Coconut ice cream ( So Delicious Brand makes a sugar free version that tastes great!)</li>
</ul>
<ul>
<li>Homemade sorbets made from frozen fruit and blended </li>
</ul>
<ul>
<li>Raw chocolate pudding (1 avocado, 3 tbsp cacao powder, 1 tbsp palm sugar and blend</li>
</ul>
</span></div>Fusion Cross-training: Fitness, Nutrition & Lifestylehttp://www.blogger.com/profile/02348998250319014066noreply@blogger.com2tag:blogger.com,1999:blog-37198312.post-61078249907740411442012-06-11T11:47:00.003-04:002012-06-11T11:47:31.054-04:00Book: Running with the Mind of Meditation<style>
<!--
/* Font Definitions */
@font-face
{font-family:Cambria;
panose-1:2 4 5 3 5 4 6 3 2 4;
mso-font-charset:0;
mso-generic-font-family:auto;
mso-font-pitch:variable;
mso-font-signature:3 0 0 0 1 0;}
/* Style Definitions */
p.MsoNormal, li.MsoNormal, div.MsoNormal
{mso-style-parent:"";
margin:0in;
margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:12.0pt;
mso-bidi-font-size:10.0pt;
font-family:"Times New Roman";
mso-ascii-font-family:Cambria;
mso-ascii-theme-font:minor-latin;
mso-fareast-font-family:Cambria;
mso-fareast-theme-font:minor-latin;
mso-hansi-font-family:Cambria;
mso-hansi-theme-font:minor-latin;
mso-bidi-font-family:"Times New Roman";
mso-bidi-theme-font:minor-bidi;}
a:link, span.MsoHyperlink
{mso-style-noshow:yes;
color:blue;
text-decoration:underline;
text-underline:single;}
a:visited, span.MsoHyperlinkFollowed
{mso-style-noshow:yes;
color:purple;
text-decoration:underline;
text-underline:single;}
@page Section1
{size:8.5in 11.0in;
margin:1.0in 1.25in 1.0in 1.25in;
mso-header-margin:.5in;
mso-footer-margin:.5in;
mso-paper-source:0;}
div.Section1
{page:Section1;}
-->
</style>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-QfP7DdSNj8Q/T9YSjzceW7I/AAAAAAAABiQ/z0HtGdY-Phg/s1600/runningmeditation.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="177" src="http://3.bp.blogspot.com/-QfP7DdSNj8Q/T9YSjzceW7I/AAAAAAAABiQ/z0HtGdY-Phg/s640/runningmeditation.jpg" width="640" /></a></div>
<div class="MsoNormal">
For those dedicated to their fitness, you may already feel
that working out is more that just caring for your body, it is somehow a part
of your spirituality.<span style="mso-spacerun: yes;"> </span>Almost
everyone has experienced the peace, discipline, balance and joy that can come
with consistently training your body in a healthy way as we do.<span style="mso-spacerun: yes;"> </span>When we workout there is often a lift
in energy, positive orientation and relaxation into the present moment that
allows us to “clear our head”, if only for a short time.<span style="mso-spacerun: yes;"> </span>For some, we see our workout time as
sacred, a period when we can just be in the world without all the mental and
physical racing around doing this and planning that.<span style="mso-spacerun: yes;"> </span>Well what if you could harness more of those mental benefits
by adding a bit more intention and mindfulness training to your workouts so you
can improve your everyday life?</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
For those that dread exercising, what if you were given some
simple mental training that could help shift your perspective and find a whole
new spiritual motivation to work out?<span style="mso-spacerun: yes;">
</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The NEW book <u><a href="http://runningmind.org/">Running
with the Mind of Meditation</a></u> was written to inspire everyone to combine
mindfulness practice with exercise and reap all the heart, muscle and mind
benefits it provides.<span style="mso-spacerun: yes;"> </span>Regardless
of your background in meditation, running or health this book will inspire you
to run and meditate more with his simple yet profound lessons on living well
with more patience, focus, and energy.<span style="mso-spacerun: yes;">
</span></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-NzhmjZjyktU/T9YS79d5q1I/AAAAAAAABiY/nZcPTIXE3zQ/s1600/Sakyong.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="http://1.bp.blogspot.com/-NzhmjZjyktU/T9YS79d5q1I/AAAAAAAABiY/nZcPTIXE3zQ/s320/Sakyong.jpg" width="249" /></a></div>
<div class="MsoNormal">
Sakyong Mipham is an accomplished marathon runner and leader
of the Shambhala meditation community that has training centers all over the
world.<span style="mso-spacerun: yes;"> </span>I am happily a member and
recently spent a fantastic 5-day retreat in Vermont with Sakyong and his
family.<span style="mso-spacerun: yes;"> </span>While on retreat I read
this book and immediately wanted to share it with our community as it reflects
our integrated philosophy of taking care of all elements of your body and mind
with smart, balanced, challenging training.<span style="mso-spacerun: yes;"> </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
While simple and subtle, practicing the five running
contemplations Sakyong provides in this book is no easy feat. Sakyong reveals
the many parallels between training your mind and training your body.<span style="mso-spacerun: yes;"> </span>While running you will work on
improving your running technique using the very technique as the focal point
for training your mind. He describes how you can use physical sensations,
mental fatigue, injuries and races as the perfect material to train your mind
and achieve higher levels of physical performance and mental
understanding.<span style="mso-spacerun: yes;"> </span>The end result of
all this training is greater strength and unwavering confidence, a goal we all
appreciate. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
For me I am so excited about the release of this book
because it is so well timed to help introduce fitness people who might not
otherwise be exposed to the power of mindfulness and meditation training. I
have always said it is the mental break through that delivers the physical
break through. By extending mindfulness training into a repetitive endurance
sport like running, I hope it makes the amazing lessons underneath the training
accessible to millions of more people and inspires them to look differently at working
out, meditation and their inner spiritual path.<span style="mso-spacerun: yes;"> </span>For me, Shambhala meditation training has made all the
difference.<span style="mso-spacerun: yes;"> </span>I feel confident that
I can handle anything in a healthier way and enjoy more of life without taking
it for granted or always wanting more.<span style="mso-spacerun: yes;">
</span>For more information on Shambhala training and upcoming Philadelphia events,
<a href="http://fusioncrosstraining.blogspot.com/2011/11/shambhala-meditation-training-starts.html">CLICK
HERE</a>.</div>
<div class="MsoNormal">
<br /></div>Fusion Cross-training: Fitness, Nutrition & Lifestylehttp://www.blogger.com/profile/02348998250319014066noreply@blogger.com0tag:blogger.com,1999:blog-37198312.post-20314765081482327982012-05-21T20:32:00.000-04:002012-05-20T22:43:07.020-04:007 Day Raw Food Challenge Starts June 11th!<div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-nkIkBtKBuHs/T7eMKBkS-EI/AAAAAAAABhc/CigvBaIxdbE/s1600/jamieoliver.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="240" src="http://3.bp.blogspot.com/-nkIkBtKBuHs/T7eMKBkS-EI/AAAAAAAABhc/CigvBaIxdbE/s320/jamieoliver.jpg" width="320" /></a></div>
<span style="font-family: Verdana, sans-serif; font-size: large;">Join us and experience a breakthrough in your eating during our 7 day raw food challenge starting June 11th.</span><br />
<span style="font-family: Verdana, sans-serif; font-size: large;"><br /></span><br />
<span style="font-family: Verdana, sans-serif; font-size: large;">Now with the option to purchase already prepared-for-you foods for the entire week!</span><br />
<span style="font-family: Verdana, sans-serif; font-size: large;"><br /></span><br />
<b><span style="font-family: Verdana, sans-serif;">What to expect:</span></b><br />
<ul>
<li><span style="font-family: Verdana, sans-serif;">Feeling more energized</span></li>
<li><span style="font-family: Verdana, sans-serif;">Feeling light</span></li>
<li><span style="font-family: Verdana, sans-serif;">Clearer skin</span></li>
<li><span style="font-family: Verdana, sans-serif;">Experience weight loss through detoxing your system</span></li>
<li><span style="font-family: Verdana, sans-serif;">Expand your culinary experiences and enjoy amazing food</span></li>
<li><span style="font-family: Verdana, sans-serif;">Jump start your body and mind into healthy eating habits</span></li>
</ul>
<div>
<span style="font-family: Verdana, sans-serif;"><b>This 7 day challenge Includes:</b></span></div>
<div>
<ul>
<li><b><span style="font-family: Verdana, sans-serif;">Option to create your own meals for the week or pick up meals at JAR Bar.</span></b></li>
<li class="li1"><span class="s1"><span style="font-family: Verdana, sans-serif;">1 half hour nutrition coaching session with a nutritionist</span></span></li>
<li class="li1"><span class="s1"><span style="font-family: Verdana, sans-serif;">1 weeks worth of menu planning/recipes</span></span></li>
<li class="li1"><span class="s1"><span style="font-family: Verdana, sans-serif;">Guidelines on what to buy, what to eat, how to eat out etc</span></span></li>
<li class="li1"><span class="s1"><span style="font-family: Verdana, sans-serif;">Detailed information on a living/raw foods diet and the health benefits</span></span></li>
<li class="li1"><span class="s1"><span style="font-family: Verdana, sans-serif;">Daily emails that go out with information and motivational support. Facebook/google group to connect with your peers who are enrolled in the challenge</span></span></li>
<li class="li1"><span class="s1"><span style="font-family: Verdana, sans-serif;">Bonus #1 Raw kick off dinner Sunday night before the week begins</span></span></li>
<li class="li1"><span class="s1"><span style="font-family: Verdana, sans-serif;">Bonus #2 Raw food group grocery store tour, so you can see exactly what to buy</span></span></li>
</ul>
<div>
<span style="font-family: Verdana, sans-serif;"><b>Cost:</b></span></div>
<div>
<span style="font-family: Verdana, sans-serif;"><b>$47:</b> Includes all of the above except food </span><b style="font-family: Verdana, sans-serif;"><a href="http://clients.mindbodyonline.com/ws.asp?studioid=13841&stype=43&prodid=159">Click here</a> to join the challenge!</b></div>
<div>
<span style="font-family: Verdana, sans-serif;"><b>$257:</b> Includes all of the above plus breakfast, lunch and dinner for 7 days to be picked up at JAR bar (juicy and raw cafe) <a href="http://www.jarbarphilly.com/">www.jarbarphilly.com</a> <b><a href="http://clients.mindbodyonline.com/ws.asp?studioid=13841&stype=43&prodid=162">Click here</a> for buy the challenge plus food! </b></span></div>
</div>
<br />
<span style="font-size: large;"><span style="font-family: Verdana, sans-serif;"><b>What Is A Raw Diet?</b></span></span></div>
<div>
<span style="font-family: Verdana, sans-serif;">The raw food diet is based on the belief that the most healthful and helpful food for the body is uncooked. Most food is eaten raw on this diet, although heating food is acceptable as long as the temperature stays below 104-118 degrees Fahrenheit.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div>
<span style="font-family: Verdana, sans-serif;">Raw foodists are usually vegan, meaning they do not eat animal-based products like dairy or meat. Only raw plant foods are generally eaten. Common foods eaten on a raw diet are vegetables and fruits, sea vegetables, fresh juices, soaked and sprouted grains, nuts and seeds, raw chocolate.</span></div>
<div>
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-SnuNYJqJgh4/TdMAOIi-UYI/AAAAAAAAAdg/YAJiBwh4s3Y/s1600/dr+oz.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><b><span style="color: black; font-family: Verdana, sans-serif;"></span></b></a></div>
<span style="font-family: Verdana, sans-serif; font-size: large;"><b>Why Eat Raw?</b></span></div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-zf6HYsVWnHk/T7eD0kGhIfI/AAAAAAAABhM/mkOPYLssfg8/s1600/raw-food-diet.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="font-family: Verdana, sans-serif;"><img border="0" height="229" src="http://1.bp.blogspot.com/-zf6HYsVWnHk/T7eD0kGhIfI/AAAAAAAABhM/mkOPYLssfg8/s320/raw-food-diet.png" width="320" /></span></a></div>
<span style="font-family: Verdana, sans-serif;">Enzymes are indeed the spark of life. Without them, no flower could bloom, no human could think, no cell could live; in fact life as we know it would not be possible. What exactly are these molecules, these sparks of life, as we call them? Enzymes are first and foremost proteins. This is what makes up our muscles, it's the shaft of our hair, the stuff in our nails etc. Enzymes help produce chemical energy to fuel our cells and they also protect us by fighting off unhealthy bacteria, viruses and fungi. So what does this have to do with eating raw foods? It would be helpful if we could get our enzymes pre-formed, pre-made, ready to go to work, without always having to start from scratch. It would save the body time, effort and energy. There is a way! That way is from eating food. But only by eating raw food. Cooking is thought to denature the enzymes that are naturally present in foods. Enzymes are the life force of a food, helping us to digest food and absorb nutrients. If we over consume cooked food, our bodies become bogged down and are forced to work harder by producing more enzymes. Over time, a lack of enzymes from food is though to lead to digestive problems, nutrient deficiency, accelerated aging and weight gain.</span></div>
<div>
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div>
<span style="font-family: Verdana, sans-serif;">When we cook food, we change it in many ways; scientists have known for years that heat inactivates certain vitamins such as folic acid and vitamin C, and at sustained high temperatures certain minerals such as calcium become less readily absorbed. The process of cooking food very quickly destroys all its enzymes. All food whether it be of plant origin, animal, a fruit, vegetable, nut, seed, grain product etc.. are themselves made up of cells and loaded with their own enzymes. Enzymes are pretty adaptable and can stay alive even under tough conditions. Wheat grains buried with the pharaohs thousands of years ago can germinate under the right conditions- a process that requires active enzymes. But as soon as you cook them, the enzymes are dead forever! </span></div>
<div>
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div>
<span style="font-family: Verdana, sans-serif; font-size: large;"><b>The Benefits Of Going Raw:</b></span></div>
<div>
<span style="font-family: Verdana, sans-serif;">• Weight Loss </span></div>
<div>
<span style="font-family: Verdana, sans-serif;">• Prevents and/or heals many forms of chronic disease</span></div>
<div>
<span style="font-family: Verdana, sans-serif;">• Better Digestion</span></div>
<div>
<span style="font-family: Verdana, sans-serif;">• Natural Hydration</span></div>
<div>
<span style="font-family: Verdana, sans-serif;">• Beautiful, Glowing Appearance</span></div>
<div>
<span style="font-family: Verdana, sans-serif;">• Healthier Immune System</span></div>
<div>
<span style="font-family: Verdana, sans-serif;">• Improved Memory/Concentration</span></div>
<div>
<span style="font-family: Verdana, sans-serif;">• Energy, Vitality And Increased Motivation </span></div>
<div>
<span style="font-family: Verdana, sans-serif; font-size: large;"><br /></span></div>
<div>
<b><span style="font-family: Verdana, sans-serif; font-size: large;">Start Feeling Great And Join the 7 Day Raw Challenge!</span></b><br />
<b><span style="font-family: Verdana, sans-serif; font-size: large;"><br /></span></b></div>
<div>
<span style="font-family: Verdana, sans-serif;"><b>For more information contact:</b> </span><br />
<span style="font-family: Verdana, sans-serif;"><a href="mailto:juliet@fusioncrosstraining.com">juliet@fusioncrosstraining.com</a> or <a href="mailto:mackie@fusioncrosstraining.com">mackie@fusioncrosstraining.com</a></span></div>
<div>
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div>
<span style="font-family: Verdana, sans-serif;">The challenge starts June 11th, but commit to your health today!!! </span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><br />
<div>
<b style="font-family: Verdana, sans-serif;"><a href="http://clients.mindbodyonline.com/ws.asp?studioid=13841&stype=43&prodid=159">Click here</a> to join!</b></div>
<div>
<div>
<b style="font-family: Verdana, sans-serif;"><a href="http://clients.mindbodyonline.com/ws.asp?studioid=13841&stype=43&prodid=162">Click here</a> to join challenge with food included!</b></div>
</div>
<div>
<b style="font-family: Verdana, sans-serif;"><br /></b></div>
</div>Fusion Cross-training: Fitness, Nutrition & Lifestylehttp://www.blogger.com/profile/02348998250319014066noreply@blogger.com8tag:blogger.com,1999:blog-37198312.post-67538892735341987792012-04-25T14:01:00.000-04:002012-04-25T14:01:09.721-04:00Run Forever! Everything you need to keep going.No matter how long you've been running, you know it's a sport that can take a toll on the body.<br />
Yes, the only way to run farther, faster, and longer is to hit the pavement (or trails!) and run. <br />
But with every step you hit the ground, the ground hits you back!<br />
So what does it take to avoid the pain, soreness, and potential injures and keep running for years to come?<br />
<br />
<br />
<br />
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/nPR50CaNYMs?feature=player_embedded' frameborder='0'></iframe><u><b>Foam Rolling for Runners </b></u><br />
<b>What it's for:</b><br />
For chronic pain, especially in the calf (lower leg), the IT band (side of the thigh, sometimes shows up as sharp knee pain), and the piriformis (beneath the glutes/butt near the lower back).<br />
<br />
<b>How it works:</b><br />
Foam rolling is considered to be a self Myo-Fascia Release Technique. Fascia is the web of connective tissue that surrounds and connects each muscle fiber. When the fascia is under trauma (such as when running) it can protect itself by "hardening", causing chronic holding patterns that cause pain and prevent the ability to stretch the underlying muscle.<br />
<br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/4WsPxXasX0g?feature=player_embedded' frameborder='0'></iframe></div>
<u><b>Strength Training for Runners</b></u> <br />
<b>What its for:</b><br />
When you want to be able to run up that steep hill, run faster, or sprint at the end of the race. Stronger muscle throughout the body prevent compensating with weaker muscles and therefore prevent the most common injuries ... including falling!<br />
<b><br /></b><br />
<b>Yes, you can fit it in your schedule! </b><br />
<ul>
<li>Add in a few exercises pre or post run as part of a warm up or cool down. </li>
<li>Dedicate 20-30 minutes on the days you do shorter runs. </li>
<li>Plan for a longer workout (45-60 minutes) on a day you are not running.</li>
</ul>
<br />
<ul>
</ul>
<div style="text-align: right;">
</div>
<a name='more'></a><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/50gabyOIfb8?feature=player_embedded' frameborder='0'></iframe><u><b>Yoga for Runners</b></u>
<br />
<div style="text-align: left;">
<b>Why stretch? </b></div>
<div style="text-align: left;">
Running and strength training shortens
muscles. Shorter muscles limit stride length and therefore limit your
speed. They also get sore and are even more prone to getting injuries.
Avoid the most common mistake runners make (Never Stretching!) Plus,
you'll look like a pro so be ready when other runners ask you if you can
show them how to stretch!</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<b>Tips when stretching:</b></div>
<ul style="text-align: left;">
<li>Stretching can sometimes be uncomfortable, but should never painful. </li>
<li>Breathing can greatly reduce the discomfort and even increase the ability of the muscle to stretch. <br />
</li>
<li>Any areas that require extra attention hold for at least 30 seconds or longer.</li>
</ul>
<br />
<div style="text-align: left;">
</div>Fusion Cross-training: Fitness, Nutrition & Lifestylehttp://www.blogger.com/profile/02348998250319014066noreply@blogger.com0tag:blogger.com,1999:blog-37198312.post-3581124332262928862012-03-20T19:02:00.000-04:002012-03-22T14:32:51.950-04:00What would it take?<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-nDAy4MoaIqs/T2kMWc3Gm1I/AAAAAAAABVY/zuEEp-KFHyE/s1600/you+can+do+it+chalk+board.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="240" src="http://3.bp.blogspot.com/-nDAy4MoaIqs/T2kMWc3Gm1I/AAAAAAAABVY/zuEEp-KFHyE/s320/you+can+do+it+chalk+board.JPG" width="320" /></a></div>
<div class="p1">
What would it take for you to...</div>
<div class="p2">
<br /></div>
<div class="p1">
... Exercise consistently for a year?</div>
<div class="p1">
... Lose the belly you've been complaining about?</div>
<div class="p1">
... Eat and live naturally?</div>
<div class="p1">
... Accept the way you are but still work to improve?</div>
<div class="p1">
... Happily make healthier food choices?</div>
<div class="p1">
... Sleep 7--9 hrs a night?</div>
<div class="p1">
... Go organic?</div>
<div class="p1">
... Meditate daily?</div>
<div class="p1">
... Truly take care of yourself and your world?</div>
<div class="p1">
... See that your body is a miracle?</div>
<div class="p1">
... Experience your mind as unlimited?</div>
<div class="p1">
... Be who you want to be?</div>
<div class="p2">
<br /></div>
<div class="p1">
<br /></div>
<div class="p1">
If these healthy views seemed like long shots, ask yourself why? If these healthy commitments feel like they would take a big sacrifice, what is so important about what you think you have to give up? Does any of this ring a bell!?</div>
<div class="p2">
<br /></div>
<div class="p1">
What has helped me to make all these a priority in my life is a view of my body, my life and the natural world as sacred. When you view your body, other living beings and the natural world as sacred you treat things differently without much effort or sense of sacrifice, it is just the natural order of things. Yes I said sacred earlier, don't tune out. The word sacred can feel like some out of touch religious talk or hippy talk, but what I am talking about is something you know. Sacred to me is not a concept or a religious adjective. My body and world became sacred to me through the simple experiencing of the world purely and directly in those moments when they are not clouded by our rushing, pleasure seeking, and anxiety driven mental states. </div>
<div class="p2">
<br /></div>
<div class="p1">
When we aren't caught up in rushing to work we experience the renewing energy of the sunrise. When we aren't worried about being first in line we notice the generosity inducing beauty of a little girl smiling at her mother. When we aren't disappointed in the way our bodies look, we appreciate how astonishingly perfect they adapt to the conditions they are placed under. This is how we begin to see ourselves and our world as sacred and make these healthy views, commitments and actions come naturally. </div>
<div class="p2">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-eKhRRSZJv0U/T2kKRnoc2rI/AAAAAAAABVI/KtfeESJp2Xo/s1600/stop+and+smell+roses.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="207" src="http://4.bp.blogspot.com/-eKhRRSZJv0U/T2kKRnoc2rI/AAAAAAAABVI/KtfeESJp2Xo/s320/stop+and+smell+roses.jpg" width="320" /></a></div>
<div class="p1">
While science continues to help us understand the body, the mind, nutrition, exercise, disease, healing, and the phenomenal world, there is a huge amount we don't understand and understanding it doesn't make it any less miraculous. We are sacred beings living in a sacred world. Tapping into this gratitude and sense of wonder through meditation, nature, etc. has helped me to keep my body and world as the highest priorities over money, fame, achievements, and other more self centered ambitions. I think it can help us all, we just need to remember to look, listen, feel and connect with that sacred part of everything instead of rushing past it all as old news and just the way things are. </div>
<div class="p1">
<br /></div>
<div class="p3">
<br /></div>Fusion Cross-training: Fitness, Nutrition & Lifestylehttp://www.blogger.com/profile/02348998250319014066noreply@blogger.com0tag:blogger.com,1999:blog-37198312.post-15015845731490534372012-03-20T18:25:00.000-04:002012-03-22T14:32:45.358-04:0010 Easy Ways You Can Detox Everyday Without Extremes!<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-Evqz0EjNABY/T2d8art36cI/AAAAAAAABUY/bg0jNO41J2I/s1600/detox+lemon.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-Evqz0EjNABY/T2d8art36cI/AAAAAAAABUY/bg0jNO41J2I/s1600/detox+lemon.jpg" /></a></div>
<div class="p1">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="p1">
<span style="font-family: Verdana, sans-serif;">Feeling sluggish or out of sync? Having skin problems, aches and pains, or digestive problems? Straying from your healthier habits lately? Having trouble kicking off your weight loss? It might be time for a cleanse.</span></div>
<div class="p2">
<span style="font-family: Verdana, sans-serif;">Cleanse? I shower…isn’t that enough?</span></div>
<div class="p3">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="p2">
<span style="font-family: Verdana, sans-serif;">Unfortunately not, with thousands of chemicals now being used in food processing, preservation, and storage, as well as commercially in household and personal care products exposure to environmental toxins is virtually unavoidable. It is more important now than ever to put some protection in place. Here at Fusion we offer seasonal cleanses to help people experience detoxing from an accumulation of bad food habits throughout the year. Seasonal cleanses are great and we highly recommend them, however it is also important to cleanse the body on a regular basis. </span><span style="font-family: Verdana, sans-serif;">You can detox everyday by taking some simple actions that will result in big changes. Keep reading on to find out 10 amazing and simple steps to shed unwanted pounds, get healthier looking skin and feel energized throughout your day…</span></div>
<div class="p3">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-18kGMjMK59I/T2d8nviiJJI/AAAAAAAABUg/663zrKumsRY/s1600/shower.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="286" src="http://2.bp.blogspot.com/-18kGMjMK59I/T2d8nviiJJI/AAAAAAAABUg/663zrKumsRY/s320/shower.png" width="320" /></a></div>
<div class="p1">
<b><span style="font-family: Verdana, sans-serif;">What is a cleanse?</span></b></div>
<div class="p1">
<span style="font-family: Verdana, sans-serif;">Cleanses and detoxes have been practiced for centuries by many cultures around the world, including <span class="s2">Ayurvedic</span> and Chinese medicine systems. Detoxification is about resting, cleaning and nourishing the body from the inside out. By removing and eliminating toxins, then feeding your body with healthy nutrients, detoxifying can help protect you from disease and renew your ability to maintain optimum health.</span></div>
<div class="p3">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="p5">
<b><span style="font-family: Verdana, sans-serif;">Before I Give You The 10 Steps, Where do you begin?</span></b></div>
<div class="p6">
<span style="font-family: Verdana, sans-serif;"><br />
First, lighten up your toxin load. Cut back on alcohol, coffee, cigarettes, refined sugars and hydrogenated fats, all of which act as toxins in the body and are obstacles to your healing process. Also, minimize use of chemical-based household cleaners and personal health care products. (cleansers, shampoos, deodorants, toothpastes), and substitute with natural alternatives. These things may not seem harmful in the moment, but over time they have a huge impact on your health.</span></div>
<div class="p3">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="p4">
<span style="font-family: Verdana, sans-serif;">Another deterrent to good health is stress, stress which triggers your body to release stress hormones into your system. While these hormones can provide the "adrenaline rush" to win a race or meet a deadline, in large amounts they create toxins and slow down detoxification enzymes in the liver. So it's a good idea to detox stressful life situations along with detoxifying your body. Try Yoga, Mediation, taking a walk outside and other simple and effective slowing down tools. When's the last time you just sat outside in nature and didn't have an agenda?, Took a walk just to wander and not to get somewhere? These are good things to bring into your life. Our minds really need to take a chill pill more than we think!</span></div>
<div class="p3">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="p6">
<b><span style="font-family: Verdana, sans-serif;">How does detoxification work?</span></b></div>
<div class="p6">
<span style="font-family: Verdana, sans-serif;">Basically, detoxification<span class="s3"> </span>means cleaning the blood. It does this mainly by removing impurities from the blood in the liver, where toxins are processed for elimination. The body also eliminates toxins through the kidneys, intestines, lungs, lymph and skin. However, when this system is compromised, impurities aren't properly filtered and every cell in the body is adversely affected. </span></div>
<div class="p3">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-LXLLrQ-4GXI/T2d84xRLTvI/AAAAAAAABUo/EGM19cj1iAE/s1600/detox_foods.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="400" src="http://3.bp.blogspot.com/-LXLLrQ-4GXI/T2d84xRLTvI/AAAAAAAABUo/EGM19cj1iAE/s400/detox_foods.jpg" width="312" /></a></div>
<div class="p6">
<b><span style="font-family: Verdana, sans-serif;">10 Easy To Follow Steps To Cleanse Everyday! </span></b></div>
<ol class="ol1">
<li class="li7"><span style="font-family: Verdana, sans-serif;"><b>Avoid processed foods,</b> refined sugars and alcohol as much as possible!!!!!!!!!!!! (I can’t stress this enough)</span></li>
<li class="li7"><span style="font-family: Verdana, sans-serif;"><b>Add lemon to water</b> to aid digestion. (Drink 1-2 glasses of water in morning before your breakfast with lemon for best results.</span></li>
<li class="li7"><span style="font-family: Verdana, sans-serif;"> <b>Chew food well to aid digestion</b>, which helps put less stress on the kidneys and liver. (<span class="s2">slooooooow</span> down when you eat basically)</span></li>
<li class="li7"><span style="font-family: Verdana, sans-serif;"><b>Cleanse and protect the liver</b> by drinking green tea and taking herbs like dandelion root, burdock and milk thistle. (detox teas sold at most supermarkets contain these gentle herbs in them)<span class="s4"> </span></span></li>
<li class="li7"><span style="font-family: Verdana, sans-serif;"><b>Get regular massages.</b> (This helps to move toxins out of the body by physically pushing them through and out of the muscles)</span></li>
<li class="li7"><span style="font-family: Verdana, sans-serif;"><b> Cranberry juice detox cocktail.</b> Mix 2 tbsp plain, unsweetened cranberry juice with 1tsb green powder (chlorophyll powder like <span class="s2">spirullina</span>, <span class="s2">chlorella</span> or <span class="s2">wheatgrass</span>. Combine with 1 cup of spring water for a drink you can have any time throughout your day. (For a great morning beverage add some <span class="s2">psyllium</span> husk fiber to get things moving)</span></li>
<li class="li7"><span style="font-family: Verdana, sans-serif;"><b>Consume fresh vegetable juices</b> as much as possible!!!! (There is nothing quite like the nutrients your body can soak right up from a veggie juice, stick to the more green vegetable based ones with minimal fruit added)</span></li>
<li class="li7"><span style="font-family: Verdana, sans-serif;"><b>Take vitamin C,</b> which helps the body produce <span class="s2">glutathione</span>, a liver compound that drives away toxins.</span></li>
<li class="li7"><span style="font-family: Verdana, sans-serif;"><b>Sweat in a sauna </b>or head out for some physical exercise so your body can eliminate wastes through perspiration.</span></li>
<li class="li8"><span style="font-family: Verdana, sans-serif;"><span class="s5"><b> </b></span><b>Dry brush or scrub</b> your skin in the shower every day (Your skin is the largest organ on your body, scrubbing it will allow open up the pores and let go of any clogging that has occurred)</span></li>
</ol>
<div class="p3">
<b><span style="font-family: Verdana, sans-serif;">Antioxidant Rich Foods </span></b></div>
<div class="p10">
<span style="font-family: Verdana, sans-serif;"><b>Fruits</b></span></div>
<div class="p10">
<span style="font-family: Verdana, sans-serif;">Berries-- Cherry, blackberry, strawberry, raspberry, <span class="s2">crowberry</span>, blueberry, bilberry/wild blueberry, <span class="s2">goji</span> berry, black currant, mulberry, pomegranate, grape, orange, plum, pineapple, kiwi fruit, grapefruit, guava, lemons, limes.</span></div>
<div class="p10">
<b><span style="font-family: Verdana, sans-serif;">Vegetables</span></b></div>
<div class="p10">
<span style="font-family: Verdana, sans-serif;">Kale, dandelion greens, chili pepper, red cabbage, peppers, parsley, artichoke, Brussels sprouts, spinach, lemon, ginger, red beets.</span></div>
<div class="p10">
<b><span style="font-family: Verdana, sans-serif;">Legumes </span></b></div>
<div class="p10">
<span style="font-family: Verdana, sans-serif;">Broad beans, pinto beans, soybeans.</span></div>
<div class="p10">
<a href="http://4.bp.blogspot.com/-Zv8SHOoN54A/T2kB5XgfQFI/AAAAAAAABU4/2qSlyXnHdao/s1600/dark+chocolate+is+good.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="http://4.bp.blogspot.com/-Zv8SHOoN54A/T2kB5XgfQFI/AAAAAAAABU4/2qSlyXnHdao/s200/dark+chocolate+is+good.jpg" width="152" /></a><b><span style="font-family: Verdana, sans-serif;">Nuts and seeds</span></b></div>
<div class="p10">
<span style="font-family: Verdana, sans-serif;">Pecans, walnuts, hazelnuts, ground nut or peanuts, sunflower seeds.</span></div>
<div class="p10">
<b><span style="font-family: Verdana, sans-serif;">Other foods</span></b></div>
<div class="p10">
<span style="font-family: Verdana, sans-serif;">Raw/ dark chocolate 70% or higher</span></div>Fusion Cross-training: Fitness, Nutrition & Lifestylehttp://www.blogger.com/profile/02348998250319014066noreply@blogger.com2tag:blogger.com,1999:blog-37198312.post-15866485296916436202012-02-23T00:01:00.005-05:002012-02-23T00:01:39.729-05:00I'm Cuckoo for Coconut!<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-1e-OnXeCqUE/T0XHP0OK3LI/AAAAAAAABT8/FE9dKbZHeYs/s1600/coconuts.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="242" src="http://4.bp.blogspot.com/-1e-OnXeCqUE/T0XHP0OK3LI/AAAAAAAABT8/FE9dKbZHeYs/s320/coconuts.jpg" width="320" /></a></div>
<div style="color: white;">
This year has undoubtedly been coconut's coming out year. That fruit can flavor, hydrate, cook, bake and shake like no other. Seriously, it went from a fatty, tropical, obscure D list ingredient, mainly bastardized as an artificial syrup in low brow Caribbean drinks to becoming the lean, healthy, everywhere A list of nutritionists and celebs. So what's the deal, why are people going cuckoo for coconut?<br /><br />Coconut has risen partially because of the current thinking in food, nutrition and fat loss that embraces healthy forms of fat that satiate and support body functions and looks for natural, lower glycemic liquids and foods that don't spike our blood sugar and store fat. While we are just catching the coconut wind the many health and healing benefits of coconut have been known in the tropics forever. Here are a few key benefits:</div>
<ol style="color: white;">
<li>Coconut oil facilitates the absorption of key nutrients by the body. It helps the body absorb calcium and magnesium, necessary for the development of bones and teeth. </li>
<li>Coconut fats are medium-chain fatty acids, unlike modern vegetable oils like soybean, corn, and safflower oils which are made of long-chain fatty acids. Medium-chain fatty acids are more suited for energy use rather than fat storage and may help those who are trying to lose weight. </li>
<li>In a study that looked at the effect of medium-chain fatty acids on metabolism, it was found that these fats could increase the metabolic rate by up to 48 percent and for up to 24 hours.</li>
<li>Coconut oil can supply the body with energy similar to blood glucose, but without having a negative impact on blood sugar and insulin levels. When you include coconut oil in a meal with carbohydrates, the carbs are broken down into glucose more slowly, so blood sugar levels remain steady even after you eat.</li>
<li>It has even been found to help prevent those addicted to nicotine.</li>
</ol>
<div style="color: white;">
<a href="http://1.bp.blogspot.com/-WNqkZA_1V5Y/T0XHeRnXl7I/AAAAAAAABUM/y0QYfqNvPIk/s1600/photo.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"></a><a href="http://1.bp.blogspot.com/-n3_I3acAoYg/T0XHbFTfB0I/AAAAAAAABUE/UUoD2qWOukE/s1600/photo.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="http://1.bp.blogspot.com/-n3_I3acAoYg/T0XHbFTfB0I/AAAAAAAABUE/UUoD2qWOukE/s320/photo.JPG" width="320" /></a> </div>
<div style="color: white;">
In walks the coconut, know for the unique flavor of its meaty inner walls that we soak in sugar and then shred on top of cakes, but less known for all the other innately healthy products derived from inside its hard exterior. It was the water inside the coconut that started it all. By now most people have come across and tried coconut water only to be surprised that it actually has a lighter flavor that doesn't taste at all like the strong coconut we are accustomed to. In Brazil and other such countries a coconut with a straw is common place as a thirst quenching beverage so some smart soul packaged it up and brought it to the masses in America to huge fanfare. When it came to Fusion I was skeptical that it would pick up and sell given how many trendy drinks get created per year but this one grew on me and stuck because first and foremost it is a single, natural ingredient drink rather than an artificially flavored, roided up and over marketed super drink. <br /><br />So here is the low down on the other products you may have never tried but should look for:</div>
<ul style="color: white;"><a href="http://1.bp.blogspot.com/-WNqkZA_1V5Y/T0XHeRnXl7I/AAAAAAAABUM/y0QYfqNvPIk/s1600/photo.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="http://1.bp.blogspot.com/-WNqkZA_1V5Y/T0XHeRnXl7I/AAAAAAAABUM/y0QYfqNvPIk/s320/photo.JPG" width="240" /></a>
<li><u><b>Oil</b></u> - with a light flavor and ability to sustain high heat this is ideal for cooking but don't expect a liquid at room temperature, it's a soft solid.</li>
<li><u><b>Butter</b></u> - it looks like the oil, but with much more coconut flavor and cannot take the heat so butter is just used to flavor your greens, fish, vegetables, salads, smoothies, etc. </li>
<li><u><b>Milk</b></u> (unsweetened) - this deliciously flavored liquid is like almond milk in that its calories are derived purely from fats unlike milk that is part sugar, but it has lower caloric density. It is a great alternative to avoid lactose or have less environmental impact than cow milk just make sure coconut milk is free of sugar or preservatives</li>
<li><u><b>Crystals</b></u> - the latest product to arrive on US shores is coconut crystals which are a lower glycemic alternative to sugar that can be used in baking, drinks, etc.</li>
<li><u><b>Shredded</b></u> (unsweetened) - the shredded soft white fruit we know and love is such a great way to add healthy fats to smoothies, coat fish, sprinkle on fruit or yogurt, etc.</li>
<li><b><u>Flour</u></b> - Many people are wheat intolerant or simply prefer alternatives to wheat flour and organic coconut flour is fiber from the coconut meat after the oil has been extracted. Coconut flour is high in protein and fiber and low in carbohydrates with a great texture and appealing sweetness from natural sugar making it great for baking.</li>
</ul>Fusion Cross-training: Fitness, Nutrition & Lifestylehttp://www.blogger.com/profile/02348998250319014066noreply@blogger.com1tag:blogger.com,1999:blog-37198312.post-77147181980677675802012-02-22T21:12:00.000-05:002012-02-22T23:18:11.661-05:00Fasting For Fat Loss: Does It Work?<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-7CGBwUgZEiU/T0We1ASRP2I/AAAAAAAABTk/vs8MnuetOfg/s1600/theskinnyon_fasting.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: white;"><img border="0" src="http://4.bp.blogspot.com/-7CGBwUgZEiU/T0We1ASRP2I/AAAAAAAABTk/vs8MnuetOfg/s1600/theskinnyon_fasting.jpg" /></span></a></div>
<span class="Apple-style-span" style="color: white; font-family: Verdana, sans-serif;">We see so many trend diets come about and a lot of us look to the next best thing that's going to be the answer to getting the body results we want. Our goal at Fusion is to clear up any dietary myths that are out there and distinguish the truth behind what really works. In this blog post we talk about a hot new trend in the fat loss world: <b>Intermittent Fasting</b>.</span><br />
<span class="Apple-style-span" style="color: white; font-family: Verdana, sans-serif;"><br /></span><br />
<div>
<span style="color: white; font-family: Verdana, sans-serif;">The ultimate goal for many gym-goers is to be able to burn fat while building, or at least maintaining lean muscle. It's long been believed that it's impossible to do both at the same time. However, a growing number of people are flocking towards the method of Intermittent Fasting as a way to lose weight, while holding on to that hard-earned muscle. </span></div>
<div>
<span style="color: white; font-family: Verdana, sans-serif;"><br /></span></div>
<div>
<span style="color: white; font-family: Verdana, sans-serif;">Proponents of Intermittent Fasting (IF) claim benefits including <span style="line-height: 19px; text-align: left;">decreases in blood pressure, improvement in insulin sensitivity, as well as decreases in fat, while maintaining lean muscle mass.</span></span></div>
<div>
<span style="line-height: 19px; text-align: left;"><span style="color: white; font-family: Verdana, sans-serif;"><br /></span></span></div>
<div>
<span style="line-height: 19px; text-align: left;"><span style="color: white; font-family: Verdana, sans-serif;"><b>What is it?</b></span></span></div>
<div>
<span style="line-height: 19px; text-align: left;"><span style="color: white; font-family: Verdana, sans-serif;">IF is a pattern of eating that alternates between fasting and feeding, for up to 24 hour periods. Protocols vary, sometimes calling for 16 hour fasts, followed by 8 hour feeding, or 19 hour fasts, with 5 hours of feeding. </span></span></div>
<div>
<span style="line-height: 19px; text-align: left;"><span style="color: white; font-family: Verdana, sans-serif;"><br /></span></span></div>
<div>
<span style="line-height: 19px; text-align: left;"><span style="color: white; font-family: Verdana, sans-serif;">When following an IF protocol, you are by default reducing calories, because you are simply unable to eat as much in the shortened time frame.</span></span></div>
<div>
<span style="line-height: 19px; text-align: left;"><span style="color: white; font-family: Verdana, sans-serif;"><br /></span></span></div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-oaDbGR1-0uQ/T0WfZjW0rpI/AAAAAAAABT0/qPomUkhiWJs/s1600/evolution.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span class="Apple-style-span" style="color: white; font-family: Verdana, sans-serif;"><img border="0" height="179" src="http://1.bp.blogspot.com/-oaDbGR1-0uQ/T0WfZjW0rpI/AAAAAAAABT0/qPomUkhiWJs/s320/evolution.png" width="320" /></span></a></div>
<span style="line-height: 19px; text-align: left;"><span style="color: white; font-family: Verdana, sans-serif;"><b>Does it work?</b></span></span></div>
<div>
<span style="line-height: 19px; text-align: left;"><span style="color: white; font-family: Verdana, sans-serif;">From an evolutionary perspective this protocol seems to make sense. Our distant ancestors would often go for periods where food was lacking, or periods where food was abundant. Our bodies adapted to this instability and developed mechanisms to make sure we'd survive. Perhaps this is why some people see success.</span></span></div>
<div>
<span style="line-height: 19px; text-align: left;"><span style="color: white; font-family: Verdana, sans-serif;"><br /></span></span></div>
<div>
<span style="line-height: 19px; text-align: left;"><span style="color: white; font-family: Verdana, sans-serif;">However, while Intermittent Fasting (IF) has shown to be effective in some anecdotal cases and animal studies, it hasn't been the subject of any long-term human studies, and it will be at least another decade before peer-reviewed studies prove it to be either effective or ineffective, but that doesn't prevent people from trying it.</span></span></div>
<div>
<span style="line-height: 19px; text-align: left;"><span style="color: white; font-family: Verdana, sans-serif;"><br /></span></span></div>
<div>
<span style="line-height: 19px; text-align: left;"><span style="color: white; font-family: Verdana, sans-serif;"><b>What results do people see?</b></span></span></div>
<div>
<span style="line-height: 19px; text-align: left;"><span style="color: white; font-family: Verdana, sans-serif;">For many regular people trying to burn fat and lose weight, it isn't turning out to be any more effective than normal reduced calorie diet. This may be attributed to a lower caloric burn throughout the day. Simply put, when you aren't eating calories, your body slows down the metabolic fire, so it can conserve energy until the next feeding time. This often puts people in a "starvation" mode, which stores body fat instead of burning it.</span></span></div>
<div>
<span style="line-height: 19px; text-align: left;"><span style="color: white; font-family: Verdana, sans-serif;"><br /></span></span></div>
<div style="text-align: left;">
<span style="line-height: 19px;"><span style="color: white; font-family: Verdana, sans-serif;">IF can be helpful for already in-shape people trying to maintain a very low body fat percentage (below 10%). To these people, IF is being used as a tool to maintain low body fat, while having a little more freedom in the foods they choose to eat, which would typically be very limited.</span></span></div>
<div>
<span style="line-height: 19px; text-align: left;"><span style="color: white; font-family: Verdana, sans-serif;"><br /></span></span></div>
<div style="text-align: left;">
<span style="color: white; font-family: Verdana, sans-serif; line-height: 19px;"><b>So how do I get the results I'm looking for?</b></span></div>
<div style="text-align: left;">
<span style="line-height: 19px;"><span style="color: white; font-family: Verdana, sans-serif;">If you've been paying attention to Fusion's 10-Step Eating Program, you've seen that we advocate eating moderate-sized portions every 3-4 hours. IF is pretty much the exact opposite of that, going long periods without eating. Without a lot of hard evidence to prove it's effectiveness, we can't advocate eating this way. Frankly we look to what people have more compliance with. Starving for periods of time isn't enjoyable which makes it hard for people to keep doing. Focus on the following 3 critical points and you will see results:</span></span></div>
<div style="text-align: left;">
<span style="line-height: 19px;"><span style="color: white; font-family: Verdana, sans-serif;"><br /></span></span></div>
<div>
<div style="text-align: -webkit-auto;">
<span style="line-height: 19px; text-align: left;"><span style="color: white; font-family: Verdana, sans-serif;">1. Control calories. When you eat the proper amount of calories for your goals you will make progress </span></span></div>
<div style="text-align: -webkit-auto;">
<span style="line-height: 19px; text-align: left;"><span style="color: white; font-family: Verdana, sans-serif;">2. Focus on food quality. Eat fresh, nutrient-dense, whole foods</span></span></div>
<div style="text-align: -webkit-auto;">
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-UkrHB6vKRAI/T0WfOAKJ4RI/AAAAAAAABTs/A2PYqKmkeI8/s1600/1015.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span class="Apple-style-span" style="color: white; font-family: Verdana, sans-serif;"><img border="0" height="320" src="http://3.bp.blogspot.com/-UkrHB6vKRAI/T0WfOAKJ4RI/AAAAAAAABTs/A2PYqKmkeI8/s320/1015.png" width="298" /></span></a></div>
<span style="line-height: 19px; text-align: left;"><span style="color: white; font-family: Verdana, sans-serif;">3. Get Regular Exercise. 3-5 Fusion workouts per week is ideal</span></span></div>
<span class="Apple-style-span" style="color: white; font-family: Verdana, sans-serif;"><br /></span><br />
<b><span class="Apple-style-span" style="color: white; font-family: Verdana, sans-serif;">Intermittent fasting can work for some people, but it's not for everyone. </span></b><br />
<span class="Apple-style-span" style="color: white; font-family: Verdana, sans-serif;">In the end, IF is just one approach, among many safe, effective ones, for improving health, performance, and body composition. People have been getting into amazing shape without the use of intermittent fasting for years, and will continue to do so for years to come. Do your research, don't just latch onto the next hottest diet. Experiment and find what works for you and your body.</span><br />
<div>
<span style="color: #222222; font-family: sans-serif; font-size: 14px; line-height: 17px;"><br /></span></div>
</div>Fusion Cross-training: Fitness, Nutrition & Lifestylehttp://www.blogger.com/profile/02348998250319014066noreply@blogger.com0tag:blogger.com,1999:blog-37198312.post-87847661518426582662012-02-07T09:00:00.000-05:002012-02-07T09:00:16.223-05:00Transformation Story : Britney Campbell<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-5ZU_pIa2WZs/Tyd0R6wr03I/AAAAAAAABTc/HCKhzZfJc6M/s1600/BritneyTransfrom.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="372" src="http://1.bp.blogspot.com/-5ZU_pIa2WZs/Tyd0R6wr03I/AAAAAAAABTc/HCKhzZfJc6M/s640/BritneyTransfrom.jpg" width="640" /></a></div>
<style>
p.MsoNormal, li.MsoNormal, div.MsoNormal { margin: 0in 0in 0.0001pt; font-size: 12pt; font-family: "Times New Roman"; }h1 { margin: 2.4pt 0in; text-align: center; page-break-after: avoid; font-size: 14pt; font-family: "Times New Roman"; color: white; }p.MsoHeader, li.MsoHeader, div.MsoHeader { margin: 0in 0in 0.0001pt; font-size: 12pt; font-family: "Times New Roman"; }p.MsoFooter, li.MsoFooter, div.MsoFooter { margin: 0in 0in 0.0001pt; font-size: 12pt; font-family: "Times New Roman"; }span.Heading1Char { color: white; font-weight: bold; }span.HeaderChar { }span.FooterChar { }div.Section1 { page: Section1; }
</style>
<br />
<div class="MsoNormal">
<span style="color: white; font-size: large;"><b><u>Testimonial</u>:</b> <b><i>“</i></b>Until 5 years ago, I was always active
and fit--then pregnancy gave me tons of extra weight. I tried EVERYTHING: P90X,
Insanity, Nutrisystem--you name it, I did it. Then I tried Fusion and 25 pounds
later, I would say it worked! It's the only thing I have stuck to! I am
stronger and healthier now at 34 years old than I have ever been. The best
feeling was actually enjoying the beach this summer.”</span><br />
<br /></div>
<table border="1" cellpadding="0" cellspacing="0" class="MsoNormalTable" style="border-collapse: collapse; border: medium none; margin-left: 0.2in;">
<tbody>
<tr>
<td style="background: none repeat scroll 0% 0% red; border-color: windowtext -moz-use-text-color -moz-use-text-color windowtext; border-style: solid none none solid; border-width: 1pt medium medium 1pt; padding: 0in 5.4pt; width: 155.8pt;" valign="top" width="156"><div align="right" class="MsoNormal" style="margin: 2.4pt 0in; text-align: right;">
<b><span style="color: white; font-size: 14pt;">Measures</span></b></div>
</td>
<td style="background: none repeat scroll 0% 0% rgb(255, 102, 0); border-color: windowtext -moz-use-text-color -moz-use-text-color; border-style: solid none none; border-width: 1pt medium medium; padding: 0in 5.4pt; width: 79pt;" valign="top" width="79"><div align="center" class="MsoNormal" style="margin: 2.4pt 0in; text-align: center;">
<b><span style="color: white; font-size: 14pt;">Before<u></u></span></b></div>
</td>
<td style="background: none repeat scroll 0% 0% rgb(255, 102, 0); border-color: windowtext -moz-use-text-color -moz-use-text-color; border-style: solid none none; border-width: 1pt medium medium; padding: 0in 5.4pt; width: 12.7pt;" valign="top" width="13"><div align="center" class="MsoNormal" style="margin: 2.4pt 0in; text-align: center;">
<b><span style="color: white; font-size: 14pt;">></span></b></div>
</td>
<td style="background: none repeat scroll 0% 0% rgb(255, 102, 0); border-color: windowtext -moz-use-text-color -moz-use-text-color; border-style: solid none none; border-width: 1pt medium medium; padding: 0in 5.4pt; width: 79.05pt;" valign="top" width="79"><h1>
After</h1>
</td>
<td style="background: none repeat scroll 0% 0% rgb(255, 102, 0); border-color: windowtext -moz-use-text-color -moz-use-text-color; border-style: solid none none; border-width: 1pt medium medium; padding: 0in 5.4pt; width: 79.05pt;" valign="top" width="79"><div align="center" class="MsoNormal" style="margin: 2.4pt 0in; text-align: center;">
<b><span style="color: white; font-size: 14pt;">+/- Change<u></u></span></b></div>
</td>
</tr>
<tr style="height: 16.15pt;">
<td style="background: none repeat scroll 0% 0% rgb(255, 153, 153); border-color: windowtext -moz-use-text-color windowtext windowtext; border-style: solid none solid solid; border-width: 1pt medium 1pt 1pt; color: white; height: 16.15pt; padding: 0in 5.4pt; width: 155.8pt;" valign="top" width="156"><div align="right" class="MsoNormal" style="margin: 2.4pt 0in; text-align: right;">
<b><span style="font-size: 14pt;">Waist</span></b></div>
</td>
<td style="background-color: #f9cb9c; border-color: windowtext -moz-use-text-color; border-style: solid none; border-width: 1pt medium; color: white; height: 16.15pt; padding: 0in 5.4pt; width: 79pt;" valign="top" width="79"><div align="center" class="MsoNormal" style="margin: 2.4pt 0in; text-align: center;">
<b><span style="font-size: 14pt;">31 in</span></b></div>
</td>
<td style="background-color: #f9cb9c; border-color: windowtext -moz-use-text-color; border-style: solid none; border-width: 1pt medium; color: white; height: 16.15pt; padding: 0in 5.4pt; width: 12.7pt;" valign="top" width="13"><div align="center" class="MsoNormal" style="margin: 2.4pt 0in; text-align: center;">
<b><span style="font-size: 14pt;">></span></b></div>
</td>
<td style="background-color: #f9cb9c; border-color: windowtext -moz-use-text-color; border-style: solid none; border-width: 1pt medium; color: white; height: 16.15pt; padding: 0in 5.4pt; width: 79.05pt;" valign="top" width="79"><div align="center" class="MsoNormal" style="margin: 2.4pt 0in; text-align: center;">
<b><span style="font-size: 14pt;">28 in</span></b></div>
</td>
<td style="background: none repeat scroll 0% 0% rgb(255, 204, 153); border-color: windowtext -moz-use-text-color; border-style: solid none; border-width: 1pt medium; color: white; height: 16.15pt; padding: 0in 5.4pt; width: 79.05pt;" valign="top" width="79"><div align="center" class="MsoNormal" style="margin: 2.4pt 0in; text-align: center;">
<b><span style="font-size: 14pt;">- 3 in</span></b></div>
</td>
</tr>
<tr style="height: 16.15pt;">
<td style="background: none repeat scroll 0% 0% rgb(255, 153, 153); border-color: -moz-use-text-color -moz-use-text-color windowtext windowtext; border-style: none none solid solid; border-width: medium medium 1pt 1pt; color: white; height: 16.15pt; padding: 0in 5.4pt; width: 155.8pt;" valign="top" width="156"><div align="right" class="MsoNormal" style="margin: 2.4pt 0in; text-align: right;">
<b><span style="font-size: 14pt;">Weight</span></b></div>
</td>
<td style="background-color: #f9cb9c; border-color: -moz-use-text-color -moz-use-text-color windowtext; border-style: none none solid; border-width: medium medium 1pt; color: white; height: 16.15pt; padding: 0in 5.4pt; width: 79pt;" valign="top" width="79"><div align="center" class="MsoNormal" style="margin: 2.4pt 0in; text-align: center;">
<b><span style="font-size: 14pt;">160 lbs</span></b></div>
</td>
<td style="background-color: #f9cb9c; border-color: -moz-use-text-color -moz-use-text-color windowtext; border-style: none none solid; border-width: medium medium 1pt; color: white; height: 16.15pt; padding: 0in 5.4pt; width: 12.7pt;" valign="top" width="13"><div align="center" class="MsoNormal" style="margin: 2.4pt 0in; text-align: center;">
<b><span style="font-size: 14pt;">></span></b></div>
</td>
<td style="background-color: #f9cb9c; border-color: -moz-use-text-color -moz-use-text-color windowtext; border-style: none none solid; border-width: medium medium 1pt; color: white; height: 16.15pt; padding: 0in 5.4pt; width: 79.05pt;" valign="top" width="79"><div align="center" class="MsoNormal" style="margin: 2.4pt 0in; text-align: center;">
<b><span style="font-size: 14pt;">123 lbs</span></b></div>
</td>
<td style="background: none repeat scroll 0% 0% rgb(255, 204, 153); border-color: -moz-use-text-color -moz-use-text-color windowtext; border-style: none none solid; border-width: medium medium 1pt; color: white; height: 16.15pt; padding: 0in 5.4pt; width: 79.05pt;" valign="top" width="79"><div align="center" class="MsoNormal" style="margin: 2.4pt 0in; text-align: center;">
<b><span style="font-size: 14pt;">- 37 lbs</span></b></div>
</td>
</tr>
<tr style="height: 16.15pt;">
<td style="background: none repeat scroll 0% 0% rgb(255, 153, 153); border-color: -moz-use-text-color -moz-use-text-color windowtext windowtext; border-style: none none solid solid; border-width: medium medium 1pt 1pt; color: white; height: 16.15pt; padding: 0in 5.4pt; width: 155.8pt;" valign="top" width="156"><div align="right" class="MsoNormal" style="margin: 2.4pt 0in; text-align: right;">
<b><span style="font-size: 14pt;">Cardio: 12 Min Run</span></b></div>
</td>
<td style="background-color: #f9cb9c; border-color: -moz-use-text-color -moz-use-text-color windowtext; border-style: none none solid; border-width: medium medium 1pt; color: white; height: 16.15pt; padding: 0in 5.4pt; width: 79pt;" valign="top" width="79"><div align="center" class="MsoNormal" style="margin: 2.4pt 0in; text-align: center;">
<b><span style="font-size: 14pt;">.8 mi</span></b></div>
</td>
<td style="background-color: #f9cb9c; border-color: -moz-use-text-color -moz-use-text-color windowtext; border-style: none none solid; border-width: medium medium 1pt; color: white; height: 16.15pt; padding: 0in 5.4pt; width: 12.7pt;" valign="top" width="13"><div align="center" class="MsoNormal" style="margin: 2.4pt 0in; text-align: center;">
<b><span style="font-size: 14pt;">></span></b></div>
</td>
<td style="background-color: #f9cb9c; border-color: -moz-use-text-color -moz-use-text-color windowtext; border-style: none none solid; border-width: medium medium 1pt; color: white; height: 16.15pt; padding: 0in 5.4pt; width: 79.05pt;" valign="top" width="79"><div align="center" class="MsoNormal" style="margin: 2.4pt 0in; text-align: center;">
<b><span style="font-size: 14pt;">1.3 mi</span></b></div>
</td>
<td style="background: none repeat scroll 0% 0% rgb(255, 204, 153); border-color: -moz-use-text-color -moz-use-text-color windowtext; border-style: none none solid; border-width: medium medium 1pt; color: white; height: 16.15pt; padding: 0in 5.4pt; width: 79.05pt;" valign="top" width="79"><div align="center" class="MsoNormal" style="margin: 2.4pt 0in; text-align: center;">
<b><span style="font-size: 14pt;">.5 mi</span></b></div>
</td>
</tr>
</tbody></table>
<div class="MsoNormal">
<br /></div>Fusion Cross-training: Fitness, Nutrition & Lifestylehttp://www.blogger.com/profile/02348998250319014066noreply@blogger.com1716 Chickory Dr, Mt Laurel, NJ 08054, USA39.9358189 -74.909185339.8871179 -74.9881493 39.9845199 -74.8302213