R and R

8:22 PM Remy Maguire - Manifest the Best 0 Comments

Life has been busy! And I only hope it gets busier. I can't complain one bit about the amount of work I have or how many things I have to do in a day. I am truly grateful! However, too much, too often can wreak havoc on a person. From mood to performance, lack of down time can ruin a good thing. Work, family, school, even gym time can eat the day away and leave you with little time for rest and rejuvenation. Going, going, going without stopping to rest can leave you at risk for illness, injury or just plain crankiness. I must admit I was headed down that way myself. Halfway through last week I hit the old wall, so to speak, and struggled to find enough energy to get through the day. In my profession that is no way to work. Impossible, really, I work as a motivator and a mover --not a moper!

Luckily, I had an open weekend and was able to schedule a well-needed break. We didn't have to go far to find the kind of R and R that was needed. We left Friday after work and drove toward Mt. Hood. The sky was bright and blue. When we pulled up in front of the log cabin I finally let out my breath and heaved a sigh of relief. The roaring fireplace, the scent of the forest, the quiet of the night, that was what my soul had been waiting for.

Now I am back home on Sunday evening with pebbles in my shoes, dirt on my stoop and serenity that will last. I am ready for the week. I am ready for the Spring. I am ready for what ever the world has to bring.

Take the time you need to rest. Remember to fill up your reserves as often as you can. Running on fumes can lead to an unexpected breakdown. It's better to take a pit stop here and there than for some routine maintence than to trudge disgracefully home.
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Dinner is Done!

3:12 PM Remy Maguire - Manifest the Best 0 Comments

Here’s another super easy, low-calorie healthy recipe for you! I’ve had lots of clients asking me recently for more go-to quick and yummy meals. Coming home late from work, tired and hungry can lead to less than awesome choices in the pantry. This Ginger Beef dish is simple and can be whipped up in no time. Each serving has 200 calories. Steam some rice and broccoli and you’ve got tasty take out at home!

Ginger Beef -- Serves 4

INGREDIENTS

1 lb flank steak

2 tbsp lite soy sauce

2 tbsp seasoned rice vinegar

1/2 cup water

2 tsp ginger, ground

1 tsp garlic powder

10 slices (1" dia) fresh ginger root

8 large sized scallions

2 tsp corn starch

DIRECTIONS

Combine soy sauce, rice vinegar, water, ground ginger and ground garlic.

Defrost and slice meat into 1" strips.

Cut against the grain of the meat.

Put in refrigerator container and place in refrigerator at least 20 minutes.

Peel ginger root, slice into thin wafers.

Dice them up with kitchen knife.

Wash scallions and slice them into small wafers.

Heat iron skillet or wok to high temperature (400 degrees) and spray with cooking spray.

When vegetables are browned, add meat, liquid and all, to skillet or wok.

Stir, focusing on browning all of the redness from the meat. The browning and cooking of the meat takes about 10 minutes; be sure not to run out of liquid.

If so, add 1 tbsp water at a time until no burning will occur.

Mix corn starch in small amount of water at very end of cooking. Pour slowly and stir quickly.

For a little extra cooking time, turn down by half and let set, but don't leave it for more than 1 minute.

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My Monday....

9:03 PM Remy Maguire - Manifest the Best 1 Comments

Woke up with a grimace and a grunt. The alarm sounded so out of place in the dark quiet Monday morning. I stomped out of bed and into my sweats. A few minutes at the table with a mug hot lemon water and I managed to right my bad attitude and get ready for work. I knew I had a big, long day ahead of me and I didn't feel ready! Luckily my wonderful, eager and energetic morning clients always set me straight! Thanks Ladies, you rock.

I had clients from 6am until noon, a t.v. appearance at 4pm and spin class to teach at 6pm. I was tired just thinking about it. Well, I made it! An early afternoon nap and 3 mile run before lunch calmed my nerves, eased my mind and go out some of my nervous energy.

My first T.V. appearance went great! After I settled my nerves - it was a total blast! Thanks to everyone at KOIN Keep it Local for a great show. You can see the segment on their website tomorrow....

http://www.koinlocal6.com/content/keepitlocal/story/Fitness-Lose-the-Love-Handles/6rBksVSO_UqACgYfC8DB8g.cspx

This was a big accomplishment for me and look forward to my next take in front on the camera! I do think I'll do my hair a little differently and look at the camera a bit more:)

I hope you all have a great week. Take a few minutes to think about your goals for the week. What wonderful things did you accomplish last week? What's next?

I want to run outside more and keep better track of my diet. Spring could be right around the corner...I'm going to be ready!
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The Core of the Matter

5:50 PM Remy Maguire - Manifest the Best 0 Comments

The "core" of our bodies is the source of all our physical strength. Our power house! The core is where the body's center of gravity is located and where all movement begins. Everything we do, lift, swing or strike originates from the truck or torso of our body. Think about the twisting in tennis, carving on the slopes, turning in soccer. All of these athletic moves require a strong and well trained core. But this isn't just important for athletes. Every single one of us should be training our cores, daily. An efficient core is necessary for maintaining proper muscle balance and posture throughout the entire kinetic chain (the connection between all our bodily systems). If the core is unstable during movement, even everyday actions, our bodies are at risk for imbalance and injury. A strong core helps protect our spine, hips and shoulders from potentially harmful forces that occur during athletic and functional activities. It is incredible how effective and safe core training can dramatically relieve common back pains and prevent further damage. I make sure all of my clients incorporate this type of training into their fitness routines.

Catch me live on KOIN channel 6 "Keep in Local" when I demonstrate my favorite exercises to work this area. I'll also be wearing a super cool workout outfit provided by Skirtsports (also modeled at Girls Night Out). Visit their website http://www.skirtsports.com/ to see all the cute clothes!

Remember with good nutrition, regular exercise and core training in your workout you are well on your way to the whittled middle and rock hard abs you really want!


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What a week!

11:47 AM Remy Maguire - Manifest the Best 0 Comments

Well, last night I finally lived my dream of being a lingerie model. See, dreams do come true!! Ok, so not exactly my lifelong goal, but it was a challenge and something I've absolutely never done before, or really ever dreamed of doing:) We had a total blast at our annual Girls Night Out at NW Women's Fitness Club. The vendors were so great this year -- Skirt Sports, Aveda, Here We Go Again Consignment, Tamar Mullee ceramics, TotalLiving Coaching , Zale Palmec Jewelery, Oh Baby Lingerie, and MonaVie nutritional juices. It is wonderful to bring members together and introduce new women to the club. We have such a supportive group here - it really feels like a special community. A big Thank YOU to everyone who was there!

I hope you all are enjoying the weekend so far! I was just pooped after last night and slept in, way in, this morning. It's a lovely sun shiny day and we plan to just relax and enjoy ourselves around the house and in the neighborhood.




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The Beginning of a Better Body

3:00 PM Remy Maguire - Manifest the Best 0 Comments

Hi Readers! We are 4 weeks into the Winter Session of Northwest Personal Training's Fat Loss Clinic and things are going great! Way to go Everyone! This program will change your life and transform your body! Below is a little more about the program and my handout for Week One that accompanies the Section in the program’s Results Manual. The Spring clinic starts in March – sign up soon to be sure you get a spot.

Are you tired of all the fat loss gimmicks and diets? Are you still confused about which programs provide optimal fat burning? This 10 week series will clear up the confusion and dispel any existing myths. You will learn how to exercise to maximize fat loss, which foods to eat and when, and how the psychology and physiology of fat loss work together to determine the success of a fat reduction program. You will walk away with a number of tools to help you achieve the physique and fitness you've always dreamed of. Before and after measurements will be completed and weekly exercise and nutrition logs will be reviewed to provide the accountability you need to transform your body.

Northwest Personal Training’s Fat Loss Clinic (Week One Handout)

What’s up This Week: Program Expectations and Lifestyle Coaching

The Contract: Today we will sign an important agreement to each other and ourselves. As group instructor I promise to provide honest, assertive and empathetic support. I will always listen and be available to talk. I will answer questions to the best of my ability and if the answer is beyond my scope of practice I will refer you to someone who can help. I will be your cheerleader!

The “YES” Program! “Diet’s don’t work” because they are all about what you can’t have. Healthy living is all about what you CAN have. The world is full of possibilities – say YES! Yes to broccoli! Yes to jogging with friends! Yes to you!

Laws of Success – People with diet buddies or in groups lose twice as many pounds and are more likely to keep them off!

The Law of Attraction – Write your goals as if you’ve already reached them. This gives your dreams a lot of strength. Putting things on paper makes them powerful.

S.M.A.R.T. Goals – A goal should provide guidance and direction. Spending time on this will be a huge help later on.

Identifying Obstacles – Anyone or thing that stands in your way?

Power of Visualization – What does your ideal body look and feel like? Imagine it.

Transform through Journaling – Keeping a diary can clarify focus, increase mindfulness as well as provide a document of the journey.

Flow with Baby Steps – Give yourself permission to set smaller goals and then go for them! Don’t get overwhelmed with a total lifestyle change all at once. Remove old bad habits by integrating new healthy ones.

Nurture yourself – Be gentle and positive, reward yourself for things well done. Making healthy choices feels good and extends into all parts of our lives.

Embody Youthfulness – Have fun!

Let’s Learn – Read my Blog Post : Facts about Fiber!

Your Turn(Also know as Homework) – Read Section One and Two. Complete the Lifestyle Coaching Drills: Readiness, Internal Motivation, Fitness Wish List, SMART Goal Setting. Complete the corresponding quiz for these sections and bring answers to next session.

Use the empty pages in the manual to keep a food and activity log for the week. You may use a notebook of your own if you prefer. We will review these journals weekly.

Next up – Setting goals and how to get there. The importance of exercise! What type and how much cardiovascular activity are you doing now? What can you do to make this exercise more efficient and effective for fat loss? Make a weekly plan of action for activity. Try something new.

Stay tuned for the Week Two Handout!

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Dear Emotional Creature:

5:46 PM Remy Maguire - Manifest the Best 0 Comments

When I began my career in health and fitness I did it for myself. Because it is such a part of who I am and what I love about living. I feel very lucky to do what I do. I sincerely hope that in my life, through my work, my writing, I can help women young and old feel really good about themselves and love the body they live in. The following is a letter written by Eve Ensler that celebrates the true power of women. I am inspired by it. On this Valentine's Day send it along to someone you love too.


Dear Emotional Creature,



I believe in you. I believe in your authenticity, your uniqueness, your intensity, your wildness. I love the way you dye your hair purple, or hike up your short skirt, or blare your music while you lip synch every single memorized lyric. I love your restlessness and you hunger. You possess the energy that, if unleashed, could transform, inspire and heal the world.

Everyone seems to have a certain way they want you to be - your mother, father, teachers, religious leaders, politicians, boyfriends, fashion gurus, celebrities, girlfriends. In reporting for my new book, I learned a very disturbing statistic; 74 percent of young women say they are under pressure to please everyone.

I have done a lot of thinking about what it means to please: to be the wish or will of someone other than yourself. To please the fashion setters, we starve ourselves. To please men, we push ourselves when we aren't ready. To please our parents we become insane overachievers. If you are trying to please, how to do you take responsibility for your own needs? How do you even know what your own needs are? The act of pleasing makes everything murky. WE lose track of ourselves. We stop uttering declaratory sentences. We stop directing our lives. We forget what we know. We make everything OK rather than real.

I have has the good fortune to travel around the world. Everywhere I meet teenage girls and women giggling, laughing as they walk country roads or hang out on city streets. Electric girls. I see how their lives get hijacked, how their opinions and desires get denied and undone. So many of the women I have met are still struggling late into their lives to know their desires, to find their way.

Instead of trying to please, this is a challenge to provoke, to dare, to satisfy your own imagination and appetite. To take responsibility for who you are, to engage. Listen to that voice inside you that might want something different. It's a call to your original self, to move at your own speed, to walk with your step, to wear your color.

When I was your age, I didn't know how to live as an emotional creature. I felt like an alien. I still do a lot of the time. I am older now. I finally know the difference between pleasing and loving, obeying and respecting. It has taken me so many years to be OK with being different, with being this alive, this intense. I just don't want you to have to wait that long.

Love,

Eve Ensler

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Think Big!!

8:56 PM Remy Maguire - Manifest the Best 1 Comments

There really is power in positive thinking. Sure we’ve heard this before. Now we have proof. “The key reason people succeed or fail with a new program is the mental part of it,” says Bobby McGee, a sports psychologist and running coach to winning Olympians and author of Magical Running (bobbymcgee.com). It’s true that our bodies react to our thoughts. Visualization and positive thinking can have a major effect. Our bodies tend to take it easy if we don’t ask them for more. Even then they don’t often help make hard work any easier. That’s what are brains are for. When you want to run faster or lift more you have to recruit that gray matter a little more. If you believe you couldn’t possible run a seven minute mile or complete a 5k, or squat as much weight as the next girl then, well, you won’t. But when you get your mind on your side your body is able to recruit more muscles to help you get the job done. Lab experiments have shown the same thing: "If you put athletes on a treadmill and show them videos of themselves running badly in a race, their VO2 max [the amount of oxygen their bodies can process] will go down," says McGee. "But as soon as they are shown tapes of themselves performing well, their VO2 max goes up." Put your mind into! You’ll be amazed at how much more you can accomplish when you put it al together. Eat right, exercise more and think BIG!

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"What's up with the D.O.M.S?"

2:27 PM Remy Maguire - Manifest the Best 0 Comments

If you've ever trained with weights you probably have (or will) experience this phenomenon. You wake up a day or two after your session and can't make it down the stairs! Yikes, everything hurts! You think to yourself... "What did I do yesterday?!" It may have been 18-24 hours early when you begin that new workout your trainer gave you, or you finally added the extra weight you knew your could be lifting. Delayed onset muscle soreness most after occurs after a new or especially strenuous exercise session.

Scientists do not know the exact reason for the pain associated with DOMS, but many hypotheses try to explain the phenomenon. One theory is that inflamed and swollen muscle fibers press on pain receptors and alert the brain to register pain. Another theory suggests that the inflammatory cells (phagocytes) that come to clean up the damaged tissue further damage the tissue, which leads to pain. Still another theory surmises that the free radicals (molecules that are highly reactive and harmful in the body) produced by the inflammatory cells aggravate the already existing damage, causing pain. Most likely a combination of all these factors contributes to the pain of DOMS.

It was once believed the pain we feel in our muscles was a result of the build up of lactic acid. Not true! Come to find out lactic acid actually dissipates rather quickly after the workout.

Any new or challenging movement can lead to DOMS but it seems that the eccentric phase, the lowering of the weight, is the real culprit. This seems to be because in this motion the muscles are both being stressed as well as lengthened creating more of the microscopic tears that will eventually lead to muscle growth.

Now dot let this top you from completing this type of motion, or trying to breeze by it. The eccentric phase is extremely important, especially for women. Women tend to be stronger in this phase than men -- so let's take advantage of it:)

The best treatment for DOMS is obviously prevention. So, here are some suggestions to keep in mind next you train.

~Warm up toughly and cool down completely before and after you session.

~When beginning a new activity start gradually and build up your time and intensity no more than ten percent per week.

~Hire a personal trainer if you aren't sure how to start a workout program that is safe and effective.

~Start a new weight lifting routine with light weights and high reps (10-12) and gradually increase the amount you lift over several weeks.

~Avoid making sudden major changes in the type of exercise you do.

~Avoid making sudden major changes in the amount of time that you exercise.

~You defiantly do want to change your resistance-training program fairly often, however. Just ease into it to avoid any pain that may prevent you from getting out of bed and back into the gym the next day!

If you do end up with a case of the DOMS you can try these tips for recovery....

~Wait. Soreness will go away in 3 to 7 days with no special treatment.

~Try an Ice Bath or Epsom Salt soak. Although no clear evidence proves they are effective, many pro athletes use them and claim they work to reduce soreness.

~Use active recovery techniques. Take a long, slow walk or hike, for example. This strategy does have some support in the research. Perform some easy low-impact aerobic exercise to increase blood flow. This may help diminish muscle soreness.

~Use the RICE method of treating injuries.

~Although research doesn't find the stretching reduces soreness, some people find it simply feels good.

~Book a massage! Gently massage the affected muscles. Some research has found that massage was effective in reducing DOMS by approximately 30% and reducing swelling, but it had no effects on muscle function.

~There is some evidence that performing Yoga may reduce DOMS.

~Avoid any vigorous activity that increases pain.

~Allow the soreness to subside thoroughly before performing any vigorous exercise.

And to those of you who like the DOMS (and I know you are out there)and think it's the sign of a great workout - remember to be careful and that you can achieve great gains without the pain, really.

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Super Bowl Sunday

9:15 PM Remy Maguire - Manifest the Best 0 Comments

I vividly remember the deep dish of loaded nachos my Mom always made for game day. What I loved most about watching the Super Bowl was seeing my Dad jump out of his chair and hoot and holler at the T.V. I don't follow football very closely but I do like the feeling of excitement and fun that the big game brings. We won't be having a pile of nachos at our house this year but I like any opportunity to cook a special meal. The weather is supposed to be mild so we're rolling out the grill! How all-American is that?! Grilled bell peppers and sweet onions with spiced ground turkey burgers sounds great to me. There are lots of healthy alternatives to vats of cheese, chips and pigs-in-a-blanket. We probably all associate certain foods with certain events but this doesn't mean we have to eat junkie food just because it's what we've always done. Maybe take this opportunity to make more healthy habits and start your own tasty traditions.

Here are some suggestions....(that even the Dudes will love:)

-Make your own sandwich bar. Put out great fresh whole grain breads, avocados, tomatoes, cukes, peppers, onions, pickles, lean sliced meats and goat cheese or swiss. Offer different types of mustards or pesto instead of mayo.

-Make your own awesome trail mix instead of greasy chips. Almonds, pistachios, banana chips, raisins, dried fruits and fiber cereal is fun to eat and good for you.

- Slice up large whole wheat tortillas and bake them until golden and serve with sea salt and salsa. Much better than store bought stuff.

-Offer platters of veggies and fruits for easy and nutritious snacking.

-Make smoothies! Berryies, yogurt, banana and cocoa protein powder tastes decadent but isn't and will keep all your sports fans full way past half-time!

And Have fun:)



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Inhale Exhale - Let it out!

11:34 AM Remy Maguire - Manifest the Best 0 Comments

There was a time when the most difficult part of yoga for me was the breathing. I thought I must be crazy considering it's something I do everyday and don't have to put much effort in! I found myself feeling unable to take good, deep, full breaths. I was anxious and not getting enough fresh oxygen in while holding on to the used up dirty air for too long. I needed to practice. It took some time and attention but the benefits have been outstanding. I am able to calm my mind and body in stressful situations must more easily and I can run further and faster than ever before.

As an avid exerciser and personal trainer, I feel we are very often too focused on moving, crunching, lifting, pushing and forget about the other side - the stretching, the lowering, the letting go.

Not matter how hard we try, through diet and exercise, through pushing our bodies boundaries, if we don't take time to exhale and let go of our old habits, our past selves, we can't fully move forward into the body and life of your dreams.

When you work up your daily sweat I encourage you to think about what's really happening. While you are gaining muscle and building endurance you are very importantly letting go of toxins, of extra energy, of anything emotional or physical that has been weighing you down. The quite literally can have a huge effect of getting rid of those pesky pounds. You've got to let them go!

The follow information on breathwork comes from Dr. Monica Myklebust, M.D. Thanks, Dr. Monica! Try some of these techniques today and see which ones work for you. Here's to giving something we naturally do all day to live even more strength and power.

________________________________________________________


There are many breathing techniques presented by wise men and women from various disciplines. In some techniques you breath in through the nose and out through the mouth. When exhaling in this fashion, touch the tip of your tongue against the inside of your upper teeth and gently rest it on the ridge of tissue where the palate meets the teeth. Pursing your lips may facilitate exhalation. In other techniques you breathe in through the nose and out through the nose. Some techniques simply simply on following the breath while others promote playing with or controlling the breath. All breath work in thought to improve one's sense of well-being. This may be achieved through the relaxation response and activation of the parasympathetic nervous system. Breathwork also integrates the musculo-skeletal structures with the nervous system and activates the diaphragm thus improving lymph drainage and circulation. it facilitates a more efficient removal of toxins. These exercises are useful in the treatments of sleep disorders and anxiety. Some exercises may be used to increase mental awareness. The greatest benefit may come from the simple act of taking time to focus on oneself and the prospect of optimal health.

Below are some breathing techniques. it is recommended that these be practiced daily. Start slowly, practice only a few minutes a day and then work up to several minutes twice day as time permits. It is recommended that you find a quite place to practice, sit comfortably with a straight back, gently close your eyes or keep them open. Keep you belly soft d allow your abdomen and chest to rise with inhalation and fall with exhalation.

Following your breath
Sitting quietly, draw your attention to you breath. As outside thoughts enter your mind, acknowledge them, and ask them to leave. Do not try to control your breath, but focus on increasing your awareness of the breath. This may be used to initiate meditation.

Relaxing breath
inhale through your nose and exhale through your mouth. Practice this a few times to get the feel of it. Then exhale completely to empty your lungs. inhale to a count of four. Hold your breath for a count of seven. Exhale slowing to a count of eight. Repeat this cycle four times, and not more than eight. This may be used to decrease anxiety, to induce relaxation and sleep.

Letting yourself be breathed
Begin by observing your breath. Now imagine that each time you inhale, you are not doing it; the universe is blowing positive breath into you. Each time you exhale, the universe it withdrawing negative breath from you. This is especially effective as a sleep aid.

Slowing and deepening your breath
Begin by observing your breath. Then focus on making your breaths deeper and slower. Do this for a few cycles and observe how your hear rate and emotional state are affected. This is a great practice during cardio sessions to sustain longer, more challenging paces as well as reap the emotional benefits.

Belly breathing
Inhaling push your belly out against your hands which rest on your lower abdomen. Exhaling, push your belly in against your back. Start with exaggerated movement which will eventually become natural.

Square breathing to activate the parasympathetic nervous system
inhale through the nose for a count of three, hold for a count of three, exhale for a count of three, and stay empty for a count of three. Gradually increase to a count of five. Start with three repetitions; gradually increase by one repetition every two weeks to a maximum of three minutes.
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