WLAG's.


Here's something I read this week that really got me thinking. Setting daily goals is a smart way to make sure you check the priorities off your to-do list. Somedays it all gets done, somedays it doesn't.    For example, when you set a goal to get to the gym and don't make it, it's very easy to call that day a wash. Instead, take a moment to review all the things you DID get done. And then take a moment to ask yourself what you can do to make sure you take care of your health and fitness today and everyday.  Reading this email from Todd Durkin, a fitness pro I think is just awesome, and love getting a chance to see speak -- got me thinking about a different way to approach goals, successes and obstacles that I feel could be a practice worth trying. I scheduled 30 mins on Sunday night after dinner to do my WLAG's. 


From: Todd Durkin <durkin@fitnessquest10.com>
Subject: I do this EVERY Sunday

Good morning. Happy Sunday.

I love Sundays. Church. Family time. Football.

And I get to plan out my entire week.

At my recent 3.5 Day Mentorship, I shared “18 Things I’m Doing Really Well Right Now.

It is these ‘best practices’ that ultimately allow for maximum productivity and personal productivity.  

I would like to share 1 of my 18 today because I do this one EVERY Sunday without fail. And I share it with my Fitness Quest 10 leadership team and my “power of 10” Mastermind team every week.

Here is one of the 18 things I do:

I do my “W.L.A.G.’s” every Sunday! And they help me plan my week. And be more efficient with my time and energy. All-in-all, it probably takes me about 20-30 minutes to complete.

WLAG’s stands for:

Wins” of the past week. 
Losses” of the past week. 
Aha” moments from the past week. 
Goals” of the upcoming week.

Wins and losses from the past week allow me to pause and reflect for a few minutes on what I accomplished or didn’t accomplish. It puts me in a more reflective and present state of mind versus always just thinking “what’s next?”

Ahas” simply allow me to go a step deeper and think about any/all moments from the previous week that made me stop in my tracks or made me catch my breath.

For example, my “ahas” from this past week are:
  • So proud of Brady. I loved seeing him up in front of his school doing his speech Friday.” Brady is my 9-year old son who is running for Student Council at his elementary school and he was nervous as heck to do it. And he crushed it!
  • Loved going back to my graduate university (San Diego State University)  this past Tuesday and speaking to about 150 undergraduate students on ‘entrepreneurism.’ And I loved seeing the light bulbs go off in these young students eyes and giving them hope and conviction that anything is possible if you have massive courage, crazy work ethic, and undeniable belief.

And finally, I write out my GOALS for the upcoming week. “Goals” are simply what I WILL accomplish in the next 7 days. While I typically put down 15-20 things on that “To Do” list for the week, I narrow it to a BIG 5 for the week. These are the 5 things that MUST get done this week come hell or high water.

Planning your week is vitally important and will set you up for successful days and a successful week. And I believe that a successful week starts BEFORE the week actually starts.

Take a few minutes out of your Sunday today and do some “WLAG’s.” And if you would like to share them with someone on your team or in your family, it makes it even that much more powerful.

Enjoy your Sunday!

Todd
 

NEW Fall Training Options! Eat, bike, run!


Happy Fall Everyone! 

Finally, my favorite time of year. Driving home today it was warm enough to roll the windows down and cool enough to wear a fuzzy sweater. The air smells sweet and crisp. Pumpkin scented candles burn in every room (sorry Andrew). 


Whenever the seasons change it feels like a good time to take notice of how the last one was spent and what you want to do, where you want to go, and how you want to enjoy the next one. 


Summertime was exciting! Between races on weekends, moving in and decorating our very own home, BBQ's and dinners outside and an awesome family vacation, we smiled a lot and soaked in the sunshine. 


When the weather cools and the leaves change, our focus moves inward, cozy nights at home and renewed energy to tackle some things we put off while we played over the summer. 


For me, this means hitting the gym and strength training as well as hitting the books and expanding my knowledge and passion for coaching people toward better health and fitness. 

I've put together some new offerings to bring to the changing seasons. Check out these three new training options and find one that excites and motivates you. 


HERE'S WHAT'S NEW FOR YOU THIS SEASON! 


LUNCH TIME TABATA: Starting next Wednesday, October 1st, I'm offering a super fun 45 min session combining the best parts of my Adrenaline Cycle class and off the bike strength training in the Tabata style of intervals. Work, rest, work, rest, repeat! This class will take place at NW Women's Fitness Club at 12:15 - 1pm. You'll be pumped for the rest of the day! 10 weeks for $250. 


NUTRITION TEAM TRAINING: I'm excited to offer this 10 week program geared toward improving your diet quality, changing habits for the better and getting fit with friends. The small group atmosphere will provide personal attention, focused coaching, and the support needed to create real results. 10 weeks for $250.


STRENGTH TRAINING GROUPS:  Beginning Thursday October 2nd I will be working with my own awesome coach, Mr. Bryant Howard to offer an 8 week Women’s Run/Strength group that will meet at 10am on Tuesday/Thursday.  Our goal will be to build strength in the weight room and on the road. This combo workout will take place at The O2 Endurance Training Center and we will run on the Springwater Trail. (We have a place to duck out of the rain!) It's gonna be good! Cost will be $130 for 1x/Week or $240 for 2x/Week for the 8 week group.

Write me at remymaguire@gmail.com or call me up at 503-348-9369 with any questions. I can help you get signed up and started with the group of your choice.

What's it going to be?

PS. I spent the day home sick with a cold. Look for new recipes coming soon!

Play Hard, Eat Well, Rest Up.

Thursday Thoughts Ed. 104 - Play hard, eat well, rest up.

I hope this message finds you all enjoying the last few days of August. 

I am always excited about the start of a new month. I relish any chance to realign, rebalance, prioritize and move forward. Truly, it feels like we should do this every morning. Days will go by before I realize I have become distracted, that I've let my healthy habits, getting plenty of sleep, drinking lots of water, eating smartly, slip and bad habits have found their way back. 

Today was one of those days. 

The 5am alarm felt cruel. Dehydrated and crunchy from a late dinner with friends, worn out after a weekend of long hot workouts - I was a sorry mess of sore muscles and a troubled tummy. Not 10 minutes into my weekly track workout my coach gave me a pat on the back and sent me home and back to bed. 

I spent much of the day feeling pretty down on myself. I know better! 

But, I also made a point to look past this crappy moment, see the bigger picture and take the time I needed to recover and regroup. 

My afternoon was spent talking to a group of amazing young people about what healthy eating means to them and how to make nutritious food a part of their lives. It was awesome to see their excitement and willingness to change long standing habits that might not be the healthiest and try to discover ways to make new habits that will make them feel strong and vibrant.

We can start now. The point is to keep trying. Keep starting. Even if you do it over and over and over again. 

Take some time to ask yourself what being healthy means to you. How many of those things are part of your life right now?  What can you do to make your definition your reality? Try today. Try tomorrow. Just keep trying. 

Need some help? I've got your back:-) Come see me next week at NW Women's Fitness Club - I have Tuesday evening time slots available for personal training or nutrition coaching as well as Wednesday and Friday mornings.remy@nwwomensfitness.com, or reply to this email to book appointments. 

Phone and Email consultations are great ways to hash out goals and make plans.

There are two new posts at Manifest the Best!! And I'm also in the middle of a website overhaul. Excuse the construction. It's gonna be good! 

Get strong from the inside out with Beyond Planks
and fill your tummy with BBQ Chicken and Peaches!

Play hard, eat well, rest up!

Beyond Planks


Practicing planks is a great way to develop core strength and build the muscles that support our bodies. But, you shouldn’t stop there. It’s rare that we hold ourselves still for much more than a few minutes at a time. Life is movement! Although the current record for holding a plank is over three hours – and that is one amazing feat of strength and will - holding the position for that long is sort of pointless for us.

When you can perform a plank correctly you are in excellent place to work on shoulder strength, core contraction and hip and torso stabilization.

I like to teach clients what I call a ‘perfect plank’. Instead of just throwing your body into a hover, start from the ground and contract the muscles from shoulder blades on down the body one by one. Shoulder blades pull down your spine, tummy muscles tuck in away from the floor, glute muscles fire, quad muscles tighten and all of a sudden you have a full-body contraction. Perfect!

If you can do this, there’s no need to hold the position for hours on end. Try for 20-second rounds and add reps from 2-10.

Now, let’s get real. In our daily lives, jobs and sports we are moving all the time (ideally) not acting like a whimpering statue.

The purpose of planks is to teach full-body stability, develop good core strength, and help prevent low back weakness and pain. Sounds good, right? Well, why is that? Because having those things means we can do more things. Play, race, work, move.  


So, how do you do it?  There is any number of ways to take your planks to the next level. 

The tip-over: With a partner just having you buddy trying to gently push you over is both hilarious and effective.

Reach for it: Try holding a side plank and slowly reach your top arm under you body, rotating the torso just slightly and returning to a strong side plank position.

Hip dips: In regular plank, without falling over, try to drop your hips from side to side. Start in a perfect plank and from there lower to one side and gentle tap your hip to the ground and return to a solid plank. Try the other side. Work to get as close to the ground as you can without lifting your elbow off the ground.

Lift your limbs: Starting in plank, focus on keeping hips parallel to the floor and without shifting your body weight too dramatically raise one foot off the floor. Lifting your arm off the floor is much harder. Try them both one at a time and when you master it try lifting the opposite arms and legs.

Walk it out: I love this one. Get into plank position at one end of a yoga mat. Start “walking’ sideways on your elbows (or hands) and toes until you get to the other side. Watch out for wiggling hips. See how many times you can go back and forth.


Planks are great. But they are just a start. You can improve core strength and stability better if you continue to progressively challenge yourself and vary your exercises. Besides moving while holding a plank is WAY less boring than staring at the floor for hours.

RECIPE: BBQ Chicken Thighs, Quinoa Salad and Summer Peaches.


Ahhh, the dog days of summer. The hot, sultry weather makes the beach a must better place to be than the kitchen. Can't get to the beach? Backyards are delightful too.

Although, I am looking forward to cooler nights and getting back to creating meals of roasts, stews and sweet potato-everything, the BBQ remains my favorite cooking method.

In this recipe, I split the time between kitchen and coals to create a quick and healthy weeknight dinner.

Boiling or poaching fresh chicken thighs before grilling them leaves the meat moist and tender. Bring water, chicken or veggie stock to boil in a big pot on the stove. Add chicken thighs and simmer covered in the liquid for about 20 mins. Remove chicken from boiling liquid and cover with your favorite BBQ sauce, refrigerate until time to grill. This can be done ahead of time to make dinner prep extra easy. I poached the thighs in the morning while I got ready for work. The kitchen was cooler and I knew I'd be home late that evening.

Ok, time to eat.

Start the coals!

Boil corn on the cob.

Cook quinoa. Make it mega-easy by using a frozen package of organic quinoa and popping it in the microwave.  So simple!! Once the grain is cooked add to a big bowl with fresh spinach leaves, cherry tomatoes and a drizzle of olive oil. Salad!

When the corn is done on the stove take it outside and grill it for a few minutes to add a touch of summer smokiness. Grill the thighs until hot and the sauce gets a little caramelized.


I served this dish with some fresh sliced peaches, drizzled with espresso flavored balsamic vinegar and a dollop of soft goat cheese. Perfection.


Core Strength and Stability


We are half way through the first Core Strength and Stability group training at O2 Endurance and there has been lots of improvement. Even if you can't see that 6-pack, remember that its what's inside that counts.

http://remywright.blogspot.com/2014/07/get-more-from-your-core.html

WEEK 3: This week we took things up a notch. A redo of the balance test showed some serious stability! Good work team. Then we learned how to do what I call a "perfect plank". Instead of just throwing your body up off the floor and gritting your teeth, practice tightening all the muscles of support, back, abs, butt (glutes) and thigh (quads) then hold it steady for 20 seconds. That should be enough. Slowly lower down, reset and repeat 5-10 times. Now that's a plank!

We added a few exercises to the routine this week. Side lying leg raises to keep our hips strong and stable. Bow and arrow crunch to activate tummy muscles and hip flexors. Remember this one? Lie on the floor with both legs extended straight just above the floor. Draw left knee up and roll hips up in reverse crunch.

WEEK 4: More new stuff and fun with props! This week we took our glute bridges to new heights. Elevated bridges with feet up on a bench or chair activate butt muscles and help loosen tight hip flexors. This exercise is a great stepping stone to more challenging stability work. Adding a few more plank variations keeps things fun and challenging. Bringing one foot off the floor and drawing the left knee to left elbow (then repeat on right) really gets the oblique (side ab) muscles firing.

COMING UP: The Banana!

Thursday Thoughts Ed. 103 - PARTY Time!

Start with the grill. A bunch of friends. Various lawn games. Ice cold drinks. And you've got a party!

Tired of the same old burgers or chicken kabobs? Try this recipe for Korean Barbecued Short Ribs to liven up your next summer fete. 

You can find marinades like this at the grocery, often called Kalbi, but mixing it up at home can save money and calories. With just a few ingredients you can grill up something exotic and ridiculously tasty.

GET THIS:
4 cloves garlic, minced
1/2 c chopped scallions
1/3 c lower sodium soy sauce
2 tpsp honey or agave
2 tbsp sesame oil
1 lbs of Korean ribs, or flaken ribs, about 1/4 inch thick
High heat cooking oil, like safflower or grape seed
Hot chili sauce, if you like it!

DO THIS:
Combine scallions, garlic, soy, sesame and honey to a small bowl and whisk it all up. Add to beef in a sealed bag and refrigerate overnight, or atleast 1- hour. 

THEN: 
Heat up the grill. Gently place ribs on hot grill and cook for about 2-4 minutes per side. That's it!
You can serve this for dinner with large pieces of Bibb lettuce to make ssams or wraps. I'm planning to serve this over the weekend on a pretty platter with piles of other fun summer treats. 

Need something to wash it down?? Tangy, refreshing cocktails made with fresh ingredients are perfect compliments to spicy Asian-inspired meals. 

DRINK THIS: The electrolyes in the coconut water will even help keep you hydrated on a hot summer night. 

Juice of 4 limes
1 English cucumber, seeded and chopped, plus some sliced for garnish
2 cups unsweetened coconut water
1/2 c honey, sweeten to taste
4 oz rum or gin (I like gin, Hendricks or Beefeater best)

MAKE IT:
Blend the lime juice, coconut water and duke with ice, honey and booze. Pulse until smooth. Serve over ice with a slice of cuke on the rim.

Only 100 calories per drink!

Get your pals to bring sides and salads. Stock the freezer with popcicles and ice cream sammies and you are ready to celebrate. 

Live it up people. 

Remy