Manifest the Best

Happy Thursday!

Here at Northwest Women's Fitness Club we are smack in the middle of our 6-Week Spring Makeover Challenge. This can be a turning point in weight loss or the point of a frustrating plateau. The most important thing during this challenge, or any time you are on a mission to drop extra weight or tackle any tough goal -- DON'T GIVE UP, DON'T GIVE IN.

To help you through the mucky stuff here are a few tactics you can use to get things moving again. Pick your level. Depending on your goals, time commitments, desire and personal style, one of these tactics should do the trick.

LEVEL 1 : Make A Change or TWO.

That's it. Pick one or two f the following habits for healthy weight loss and STICK to them all week.

1) Eat lean protein with every meal or snack.

2) Drink a glass or water every morning BEFORE anything else.

3) Include a veggie (or fruit) at every meal or snack.

4) Eat NOTHING that comes out of a box.

5) Avoid all white, starchy carbs.

6) Drink no liquids other that water. NO Wine, No Beer, NO juice, etc.

7) NO eating after dinner.

8) Chew, chew, chew. Sit down to eat and chew your food COMPLETELY.

LEVEL 2 : Try this metabolic REBOOT.

Do it ALL. And do it for the next 3 WEEKS.

1) Frontload your day. Eat more in the mornings. Less at night.

2) Eat protein rich foods at every meal or snack.

3) Eat one serving of high-fiber whole grain per day, preferably at lunch.

4) Eat colorful fruits and veggies throughout your day.

5) Eat a sprinkling of good fat at meals. A few nuts, a little avocado...

6) Drink 8 glasses of water per day.

7) Do not drink the booze. For the next three weeks.

8) Enjoy 2 'treat' every week --- chocolate, wine, or an extra whole grain.

9) Stop eating after dinner and preferably not later that 8pm

10) Do your best to have fun and minimize fattening stress in your life.

LEVEL 3 : A QUICK CLEANSE

This gets more serious. UP for a challenge???

Follow these tips for 5 days in a row.

1. Eliminate all grains. We just eat too many. To make it simple to avoid the wrong kind...cut them all out for a week.

2. Skip the dairy. Just in case.

3. Eliminate all WHITE SUGAR. No muffins, no jams, no ketchup, no granola bars. It's in everything! Check the Label! Have a little honey or a fruit to avoid cravings.

4. Get your Probiotics. Just try it. Friendly bacteria helps your belly. I get the cheaper stuff at whole foods. I feel better taking it.

5. Eat MORE GREENS. Pick up some of the GREENS supplements we sell at the club or at your local healthfood store to pump up your phytonutrients.

6. Drink 8 glasses of water or herbal tea daily. No coffee, soda, booze, or juice.

7. Limit red meat servings to once weekly. (It is BBQ weather after all)

8. Eat a serving or two of healthy fats daily or take a fish oil or flax seed supplement to to help flush the body fat OUT!

I'd love to hear from all of you!!! Let me know if you have any questions.

Truly,

Remy

HEY TEAM FLAB-U-LESS!

WHAT HAS BEEN WORKING FOR YOU?

WHAT ARE YOUR SUCCESSES?

WHAT ARE YOUR BIGGEST STRUGGLES?

DO ANY OF THESE LOOK LIKE FUN OPTIONS FOR YOU??

More soon,

HAPPY MAY!

Hey Portland Peeps -- This weather is INCREDIBLE! I hope you are all enjoying it. And everyone else, all over the place:-)

Some more research about late night snacking further supports the old adage..."Eat breakfast like king, lunch like a prince and dinner like a pauper."

What triggers those late night snack cravings?

I often tell my clients on a mission for weight loss to "front load" their day. Letting the body "rest and digest" in the evening can help the fight against fat.

During the warmer months its easier to make veggies or fish or salad the center piece. Check out the yummy recipes below.

Sometimes a small snack before bed if you've gone light at your evening meal helps quell cravings too. A few slices of learn turkey or a 1/3 cup of low-fat cottage cheese are my go to's. You're body seems to be asking for carbs and salt because you are still awake! Tell it to go to bed with a tiny bit of protein and a good book.

But, remember if you don't NEED (tummy grumbling and keeping you up) a snack, skip it!

Of course, we can't ALWAYS stick to this routine. Special dinners out - every once in a while - call for royal treatment. (I've got one coming up.) So, enjoy yourself and don't skip breakfast the next day. Just make a healthy meal and carry on as usual. Make the best choices you can, every time.

COME SEE ME THIS WEEK....even if you haven't been in for a while. I'd love to see you. We can work on how to get fitter over the summer, learn to run again, get tank top ready arms...whatever you need. BRing your food journal and I'll sit down with you and help make good eating easier for you, everyday.

Here's what's available next week....

TUESDAY, May 7th

4:30pm-5:30pm

WEDNESDAY, May 8th

10am-11am Team Training or Personal

11:30-12

1pm-1:30pm

THURSDAY, May 9th

9-9:30am

9:30-10:30

10:30-11

AND IT'S SALE TIME!!!! For EVERYONE! Guys AND Gals get the awesome summer sale price for personal training and nutritional coaching at $60!! (save $15 per HOUR!) Sweet!

Summer Veggie Omelet

INGREDIENTS

2/3 cup frozen corn kernels

1/2 cup chopped zucchini

3 tablespoons chopped green onions

1/4 teaspoon salt, divided

2 tablespoons water

1/4 teaspoon black pepper

3 large egg whites

1 large egg

2 tablespoons shredded smoked Gouda cheese

PREPARATION

Heat a small saucepan over medium-high heat. Coat pan with cooking spray. Add corn, zucchini, onions, and 1/8 teaspoon salt to pan; sauté 4 minutes or until vegetables are crisp-tender. Remove from heat.

. Heat a 10-inch nonstick skillet over medium-high heat. Combine 1/8 teaspoon salt, water, pepper, egg whites, and egg, stirring well with a whisk. Coat pan with cooking spray. Pour egg mixture into pan; cook until edges begin to set (about 2 minutes). Gently lift the edges of omelet with a spatula, tilting pan to allow uncooked egg mixture to come in contact with pan. Spoon corn mixture onto half of omelet; sprinkle corn mixture with cheese. Loosen omelet with a spatula, and fold in half over corn mixture. Cook 2 minutes or until the cheese melts. Carefully slide omelet onto a plate.

And another one I love....

Beef Stir-Fry with Avocado Salad

Recipe developed by Anna Berman from Fitness Magazine

Makes: 4 servings Prep time: 10 minutes Cook time: 10 minutes

Ingredients: 12 ounces beef tenderloin, cut into thin strips 1/4 cup freshly squeezed lime juice 1 tablespoon plus 1/2 teaspoon chili powder 1 tablespoon vegetable oil 1 medium sweet onion, thinly sliced 1 red bell pepper, thinly sliced 1 poblano, thinly sliced 1/2 teaspoon salt 1/2 teaspoon black pepper 1 can black beans, rinsed and drained 1 avocado, diced 1/4 cup Cojita cheese, crumbled 1/4 cup cilantro plus more for garnish, chopped Corn tortillas (optional)

Directions: 1. In a bowl, combine beef, 2 tablespoons lime juice, and 1 tablespoon chili powder; set aside. 2. Heat oil in a large skillet. Add onion, bell pepper, and poblano and saute 5 minutes, stirring occasionally. 3. Add beef and marinade to vegetables and cook 3 to 4 minutes. Season with salt and black pepper. 4. In another bowl, combine beans, avocado, cheese, 1/4 cup cilantro, and remaining lime juice and chili powder. 5. Garnish beef and vegetables with remaining cilantro. Serve with avocado salad and warmed tortillas if desired.

Nutrition facts per serving: 436 calories, 28g protein, 30g carbohydrate, 26g fat (7g saturated), 10g fiber

Play hard, eat well, rest up.

Love,

Remy

Spring is in. Really. It's coming.

Andrew and I spent the last few days in San Diego shaking off the last of the winter fleece. This weekend we'll be finally tending to our garden plot in the city. I can't wait to get my hand dirty. Not much of a green thumb I'm really hoping this years luck leads to good picking.

Spring time brings a bounty of yummy, nutritious, powerful plants!

Here are some of my faves and a few easy recipes to help you out in the kitchen.

ROASTED ASPARAGUS

2 bunches asparagus (about 2 lbs.)

2 teaspoons olive oil

1/4 teaspoon salt

1/8 teaspoon freshly ground black pepper

1/3 cup packed freshly shredded parmesan cheese

2 teaspoons fresh lemon juice

1. Preheat oven to 475°. Hold the end of an asparagus stalk and bend until it snaps off. Repeat with remaining stalks and discard woody ends.

2. Toss asparagus with olive oil, sprinkle with salt and pepper, and toss well. Arrange asparagus in an even layer in a shallow baking dish. Sprinkle with parmesan cheese and bake until asparagus is crisp-tender and cheese is browned, about 10 minutes. Sprinkle with lemon juice. Serve hot or warm.

ROASTED SHROOMS with FRESH HERBS

2 1/2 tablespoon(s) Asian sesame oil

4 clove(s) garlic, minced

3 tablespoon(s) minced fresh ginger

1 1/2 tablespoon(s) low-sodium soy sauce

1 1/4 pound(s) mixed mushrooms, such as white cremini and shiitake, with large caps quartered

Salt

10 small shallots, peeled

1/3 cup(s) chopped mint

1/3 cup(s) chopped parsley

1 tablespoon(s) chopped dill

1 tablespoon(s) roasted black sesame seeds

1. Preheat the oven to 400 degrees F. In a small bowl, combine 2 tablespoons of the sesame oil with the garlic, ginger, and soy sauce. Spread the mushrooms on a baking sheet and drizzle with the garlic–sesame oil mixture; toss to coat. Season with salt. Roast the mushrooms for about 30 minutes, until tender and glazed.

2. Meanwhile, on a second large rimmed baking sheet, drizzle the shallots with the remaining 1/2 tablespoon of sesame oil; toss to coat. Season with salt and roast for about 25 minutes, turning once, until golden brown and tender.

3. Scrape the roasted mushrooms and shallots into a serving bowl. Add the mint, parsley, dill, and sesame seeds and toss to coat. Serve hot or warm.

BOK CHOY with GARLIC

1/2 cup(s) chicken stock or low-sodium broth

2 teaspoon(s) cornstarch

1 tablespoon(s) vegetable oil

2 clove(s) garlic, minced

2 pound(s) bok choy, stems cut into 1-inch lengths, leafy tops left about 4 inches long or baby bok choy left whole

Salt

Freshly ground pepper

1. In a bowl, whisk the stock with the cornstarch. In a large skillet, heat the oil. Add the garlic and cook over high heat until fragrant, 20 seconds. Add the bok choy and stir-fry until the leaves start to wilt, 2 minutes. Add the stock and cook, stirring, until slightly thickened, 30 seconds. Remove the bok choy from the heat, season with salt and pepper, and serve.

ENJOY!!!

Love,

Remy

It has been two weeks since signing on with Coach Ann to try taking my swimming, biking, running to "the next level". For three years I have been training, coaching and motivating myself to learn how to put these disciplines together in working order. So far so good. Becoming an athlete post-college has been one of my proudest accomplishments. Finally, I am doing it for me. At 33 years old I am having way more fun pushing my body than I ever did in high-school! And reaping a greater reward.

As spring and summer approached this year I realized I really wanted to up my game and had no idea how to do it. I had reached the end of the line as far as my own knowledge of the sport, how to train for it, how to race it, and how to do it better than before. So, I asked for help. Even trainers need trainers.

I knew I wanted to take advantage of my passion and excitement to train and excel -- but I didn't know where to set my sights, how to set my next goals or what to do next. This is exactly what coaches and trainers are made for! Helping my own clients clear the clouds, discover a truly motivating goal and keeping their eyes on the prize is what I do best. Sometimes we really do just need some perspective! "Ah ha, of course, yes! yes! That's what I want! Ok, now what??? Oh, ok! I can do that!" And we're off and running -- often literally.

Dear Readers,

Thanks for bearing with me through the winter. If there are any of you left out there that have been checking in for new reading material you know I've been on hiatus. Since my major computer crash several months ago I've been struggling to consolidate info between the sad, battery-less mac and my shiny new one. I can't take it anymore! I've got to get this stuff together...join forces. I wish I could just put my new 'puter next to me old one and they could catch up with each other. Osmosis or something. Can't cell phone do that?!?! Ugh. So, it's finally off to the Mac store this weekend with all my metal in tow. Maybe it'll rain so I don't feel so bummed about spending my Saturday in iConfusion.

Here's my plan though. After it's all squared away I'm going to reconcile the editions of my Thursday Thought newsletter. How come no one told me I sent out three different versions of Ed. 58???? At this rate who know's how many I've written --- I can't keep track! Then I'm going to launch a new thread. Although you wouldn't know it from looking --- lots been happening behind the scene at Manifest the Best headquarters!

This week marks the end of my first week training with my new triathlon coach, Ann. I've been training myself and others for the past 3 years. Now it's time for me get a little push. So far so great. Being a totally routine-loving girl suits tri-training. I like to know what I'm doing when and where. But, CLEARLY, I could use some help with organization. And, well, developing whatever is the opposite of procrastination.

Now, feels like a good time to do it all.

Of course, as my main man A. reminds me regularly, life is about all the sweet, preciously calm moments in between. Everything else is good work, sweat, growth, challenge, fun, learning, pushing, doing. You gotta stop sometimes to enjoy it and then get back to it.

Yes! It's that time of year again! Spring.

True, most of us don't really need a makeover. It's just a great opportunity to reinvigorate rusty workouts, right sketchy eating habits and maybe buy some new cute clothes to show off our goods:-) Oh and win stuff, and have fun. I love fun! I also like to work hard -- so if you're on my team..get ready to rock!

Here's the deal...

Read on. PS.From me at the end.

It’s time to shed those winter pounds and get ready for Summer…
We’ve designed a challenge to help you ramp up your health and fitness plan to get you looking and feeling your BEST just in time for Summer! Our average participant loses 10 pounds and many lose 20-30 pounds!

Program Launch
Wednesday April 3rd 7:30-9:00pm at NW Women’s Fitness Club
Non-members are welcome to participate!

SPRING MAKEOVER CHALLENGE OPTIONS
Flying Solo: I know what I need to do. Just give me a finisher’s gift, weigh me in, and I’m good to go. The competition is all I need to keep me going. Cost: $47

Jump-Start: In addition to a finisher’s gift, can you please provide me with a NWPT Results Manual, take my pre and post girth and body fat measurements. Cost: $97

Rookie: I’m new around here and this will be a great opportunity to get me started on a trial membership. Please provide me with a club membership during the challenge in addition to the finisher’s gift, NWPT Results Manual and pre and post and body fat measurements. Cost: $197

Coach Me: Help me through this process. Includes finisher’s gift, NWPT Results Manual, pre and post girth and body fat Measurements, and twelve 30 minute private training sessions (suggested 2 sessions/week). Cost-Members: $527 Non-members: $597 (includes membership during challenge)

Tandem: Guide me closely on this journey. Includes finisher’s gift, NWPT Results Manual, pre and post and body fat measurements, and twelve 60 minute private training sessions (suggested 2 sessions/week). Cost-Members: $927 Non-members: $997 (includes membership during challenge)

♥ Inspire a Friend - Motivate a non-NWWFC buddy to join and you BOTH get 10% off the entry fee!

How does the challenge work?
Everyone can choose or will be assigned to a trainer’s group and the groups will compete against each other throughout the challenge. You can either be randomly assigned to a trainer’s group or request a certain trainer. You can make this challenge as self-motivated as you like or you can utilize our services to help you through the process and maximize your results. Weekly weigh-ins are required so we can check your progress, and adjust your plan accordingly. Your team trainer is here to help you stay motivated and answer any fitness questions that you have.

The program will be launched Wednesday April 3rd. You will be weighed in and provided with exercise and nutrition guidelines to help you transform your body! Note: If for whatever reason you cannot make it to the launch, you must be weighed in at the club between April 1st - April 7th unless otherwise arranged. The final weigh-in will occur between May 6th - May 12th unless otherwise arranged. All results must be in by May 12th at the very latest with no exceptions in order to calculate results. The team with the greatest percentage weight lost will be deemed the winning team (although everyone is a
winner in our books!). Bragging rights go to the Personal Trainer with the winning team!

Besides the health benefits and bragging rights...
This year, each week we are going to reward the individual that loses the most weight with a gift!

To Be Announced -- ITS GONNA BE GOOD!!!!

Are there any criteria for entering the challenge?
You should be in a position where you need to lose at least 10 pounds or more. Our intentions are that this challenge will help you reach for your best and not be an initiative that has a negative effect on self-esteem and body image. All of the expectations of the challenge are designed to improve overall health and fitness and are not short-term, quick-fixes. You will automatically be disqualified if caught utilizing any non-healthy techniques (ie extreme caloric deprivation, laxatives, diet pills, dehydration techniques etc) The benefit of this type of program is that it will provide you the guidance, motivation, and accountability to jump-start your program and help you shed any excess winter weight. Many participants experience amazing results during this yearly challenge just because they know their team is counting on them. There’s nothing like good old fashioned peer pressure!

PS. I'm feelin' it this year! Chef and Personal Trainer Angela and I are bringing out the big guns (Ropes, kettle bells, sled...)! I've got a few great ideas lined up for keep ing this challenge super fun and super effective. (I've got superheros on my side.)

Starting now. Who's in?!?!

ME!

Love,

Remy

Why it's a great idea to come inside this spring!

Walking into my regular Wednesday night spin class it was hard to miss the drop in attendance. For a minute I questioned my resolve.

Finally, the sunnier months and warmer weather seem to be heading our way. In the Pacific NW, we try not to get too excited when the sun finally shines. But we can't help it!

Getting outside, breathing in fresh air and enjoying the blooming world around us lifts our gray post-winter spirits.

I love spending weekend days riding long distances on my bike. Either leisurely touring the city with friends or racing like a mad women through the dirt.

With my busy work week, personal strength training sessions, and seriously scheduled days I don't have the time to suit up and hit the road much during the week.

So, it's important for me to stick to my guns and hit the gym all year round.

Here are 3 reasons why....

1. Keeping up with your workout routine is tough enough. The gym provides a regularly scheduled, stable environment to get it done. I know what I need to do, what class I like to take, and I can get a shower after.

2. Working out at the gym is fun and keeps you connected. Home workouts are easily distractable an end up being skimped on or skipped all together. All your buddies at the club are there to motivate and support you. Maybe you'll even meet your next hiking companion.

3. It isn't always sunny. But it's nice and warm in here! Coming in out of the rain, putting on shorts and tee and sweating to great tunes can really brighten a cloudy day.

And with an established routine, something I do regularly, I know I can skip a day and just go play by the river every once in a while!

Want to be in the best shape for fun this spring and summer?? Try these exercise in the gym to help you be stronger outside!

Hiking this spring? Try weighted step ups for climbing legs. Grab a pair of dumb bells and a step. Focus on strong thighs and buns.

Swimming at the pool? Back extensions build a strong core. Lying on the floor, contract your tummy muscles and lift your upper body gently off the floor for a few seconds before lowering again.

Playing in a soccer league? Power lunges are where its at! Assume lunge position with one foot in front of the other, switch between sides by pushing off with your legs and jumping of the floor.

Ready for BBQ season,

Remy

Manifest the Best

Thursday Thoughts Ed. 70 - Spring Cleaning

Thursday Thoughts Ed. 71

Thursday Thoughts Ed. 69 - Spring is in...

Why it helps to have help.

It's been a while....

Thursday Thoughts Ed. 69 - Makeover Edition

Thursday Thoughts Ed. 68 - Bring it IN spring!

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