Hey Fitbuddies,We talk often about change. In this highly charged political season, everyone has an opinion about what changes they want and how to get it. In our personal lives we set goals that will help us change our health, physical appearance and our emotional well-being. All of this is good. However, it becomes even better when we hold ourselves accountable and bear the responsibility for the changes we want. Too often with change comes blame. He, she, they won’t let me (fill in the blank). Blaming someone else is taking the easy way out. Acknowledgement of our lack of focus, skills, and stubborn ways is one of the first steps in finding the change we want.
There’s one important lesson to learn about change that can make a big difference. We are the only person that can change us, and by that same token we can’t change anyone. Oh sure, we can prod, nag, scream, bribe or coerce, but it won’t work. At least not for the long term. A man convinced against his will is of the same opinion still. The best we can hope for is that the changes we make in ourselves will inspire someone to change. If someone is on your case about losing weight, or kicking a bad habit realize that they probably have your best interest at heart. Ultimately it’s up to you to make the changes. If there is someone in your life that is obnoxious, has disillusions of grandeur and wants to always push your buttons, it’s up to you to rise above the fray. Once again we can only change ourselves. Let’s learn to love ourselves enough to change what needs to be changed. Let’s also learn to love others enough to let them change at their own pace. Take Care and Be Well.
In Health,
Sandra
When you blame others, you give up your power to change. Douglas Noel Adams
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o Training Tip - A Bag of Tips
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My mom used to say that there’s more than one way to skin a cat. Maybe so maybe not, but there’s definitely more than one way to get fit. Sometimes it’s the little changes that can yield the biggest results.
Up and At Em
Working out first thing in the morning results in more energy for the rest of the day. It’s also nice to get it done early so you can’t talk yourself out of it later on. Of course you may have to get up a bit earlier, but the trade off is great. Before you know it you’ll even be eating breakfast!
Get Up and Get Down
If you’re developing office chair derriere there’s hope for a firmer bottom line. When the urge to open that snack drawer hits try this: Stand up and sit down quickly up to ten times. Do this three or four times a day and say bye-bye to a saggy bottom.
Go Hard Before Going Home
After you’re done with your toning ensure an additional calorie burn by doing some higher intensity cardio. This elevates your metabolism for a while after you’re done and it also releases a growth hormone that enhances fat metabolism. What ever activity you choose go at a higher speed for one minute and then slow it down for a minute. Continue this pattern for about ten minutes. Trust me it’s all good.
Take Two
Why go up the stairs one at a time when you can take two? Your hamstrings and glutes may cry foul at first, but they will love you later. This activates the fast twitch muscle fibers in your legs for a greater calorie burn. Do this often enough that it comes a habit, but please make sure you’re wearing sensible shoes. Sprains, strains and casts aren’t cute or healthy.
Bend Me Shape Me
I know the last thing you want to do when you’re done working out is stretch. However, that’s one of the most important yet overlooked part of a workout. Stretching decreases soreness and if you’re sore you’re less likely to be consistent with your workouts. Stretching also aids in the rebuilding/toning process. Now you know so there’s no excuse.
You’ve heard me say this 5782 times and I’m not done yet. Never overlook the value of doing small things.
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o What’s On Your Plate - Flatbread
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Flatbread is a variety of bread that is typically made of flour, water, and seasonings. Many flatbread recipes are made without using yeast, which leaves the bread flat in appearance. Some flatbreads, such as foccacia, and typical pizza dough do include yeast, but are rolled flat and not permitted the long rising of regular breads. Flatbread is common in all parts of the world. It may have originated as far back as the time of Ancient Egypt. Before I continue to gush and glow about the wonders of flatbread be advised that it is super carb dense. You can go the whole wheat whole grain route but you can’t eat all you want all day long. Caution and restraint is advised. Difficult, but advised.
Flatbread Variations
Flatbread can come in different varieties and can be prepared with different types of flour, seasonings and ingredients. Some flatbread varieties can be hot and spicy with the addition of chili powder, black pepper and jalapenos, while other varieties can include curry or be fairly plain in flavor. Different types of flatbread include tortillas, foccacia, naan, lavash and pancakes. If you’ve never had naan you’re depriving yourself of one of the best tasting breads ever. I have two packages in my freezer that are daring me to open them.
Background and History
Many religions consume varieties of flatbreads during religious times such as the consumption of matzo during Passover. In Christianity, flatbreads are consumed to celebrate the Eucharist.
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o Recipe Corner - Roti
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OK, this one may be a bit time intensive, but it’s going to be worth it, and the ingredient list is short. Let me also fess up and say I haven’t made this one yet, but it’s on my to-do list. If you get to it before I do shout me a holler and let me know how it turned out. Ummm, yummy warm bread, what’s not to love?
2 ½ cups self-rising flour, or 2 cups self-rising flour and ½ cup whole wheat flour
2 TBS vegetable oil
1 cup warm water
Olive oil for pan
Melted butter, if desired
Place flour(s) in a bowl. Mix in the 2 TBS of olive oil. Add water slowly, stirring as you go, until dough starts to come together. Keep stirring, adding a little more water if dough is still dry, until dough forms a ball. Turn dough out onto counter and knead, adding a little flour if it’s too sticky. Soft is alright. Sticking to the counter and your hands is too sticky. Let dough rest for 10 minutes, covered with a damp cloth.
Roll out dough in a large circle, about ¼ " thickness. Spread about 1 tsp oil over the dough, then roll into a long roll. Next cut into 10 pieces. Then roll each piece out flat into a 6” circle. Let circles rest, covered with damp cloth, for 5 minutes. Tick Tock.
Heat a flat heavy griddle or skillet (a cast iron skillet or crepe pan works well) over low to medium heat. Roll the first circle of dough out as thin as possible (to about an 8-9” circle). Add about 1 tsp oil to the skillet. Place dough in hot skillet. Cook until bread puffs up and turns light brown on the bottom. Slide bread to the edge of the pan and quickly flip to brown the other side (about 1-2 minutes).
Remove from heat and place roti in a colander to cool. Cover roti with a damp towel while you cook the rest. Add more oil to the skillet as needed. Roti can be reheated just like tortillas: in a low oven, wrapped in foil, or in the microwave covered with a damp cloth. Brush roti with melted butter before serving, if desired. Don‘t you just love the “if desired“ part? ============================================================
o Think About This - Why do People Fear Change, by Stephen Zaba
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The only thing to fear is fear itself and why do people fear change, when it is change that ultimately moves us forward in life. Without it, nothing would ever be achieved and accomplished. To stand still is to go nowhere and that surely is worse than going backwards, to realize that something must be done in order to remedy a situation that is making things worse as each day passes. Why do people fear change when once you make the decision to change to make your life better and decide to take action, then inevitably that is what exactly will happen.
You only have to look at the vision and foresight of the people who make the world keep on moving. Scientists, technological experts, architects, artists and entrepreneurs that feel the fear, but do it anyway. They realize that change is unavoidable in the advancement of anything and everything. It is knowing when to make that change and having the courage to do it in the first place that separates them from someone who only fears change or would rather live in a world that stays the same throughout their lives.
We are not talking about these visionaries when we are asking why do people fear change. We are talking about people who find it hard to take that leap of faith through fear of the unknown. It is not knowing what is available when you decide to change your circumstances that stops them from making that decision in the first place. They are conditioned in their thoughts and how their life has panned out to the present moment and find it inconceivable that things will improve by the decision to change.
It is the fear of failure that I believe is the root cause to a persons inability to make the change in their lives that can ultimately improve it. They lack the self belief and confidence to believe that they can also make a success of their life by a simple flick of the switch, while others understand that this is all it takes to make that positive step in the right direction. It was once said that for things to change, then you have to change and that is without doubt the absolute truth. If only people would realize and make that step into the unknown and surely their overall life would be improved and without fear.
If you enjoyed this article from Stephen Zaba and would like to receive more information on how to achieve a successful mindset, then please visit: http://www.mindsetinmotion.com and receive a 5 day e-course and a complementary set of classic audios.
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It’s Never to Early to Start or Too Late to Begin. To find out how we can help you take charge of your wellness, send an email to sandra@onebodyonelifetime.com for a complimentary wellness consultation.
