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New Year, New…Crew?
Author: admin
Monday, January 04th, 2010
Category: Fitness, wellness |  Leave a Comment
By Sebastian Garbsch, ACSM, MCP

Every year, we all make resolutions. Some of these resolutions involve our finances, our jobs, or even our health. But no matter what are goals are, most of us fail. Why is this?

As we close in on 2009 and approach 2010, let’s explore one of the reasons we fail at our resolutions: we go at it solo! There is something to be said for “strength in numbers” and this even applies to living a healthy lifestyle. This year, when you are coming up with your list of things to do differently in 2010, find a partner in crime, or multiple partners in crime for that matter! By finding others who share your New Year’s goals, you will find others to motivate you, to inspire you, and to keep you accountable. If you can put together this “fitness crew” of sorts, you will have a much better chance of reaching your goals, plus, you might actually enjoy your time working out or cooking up healthy meals more with others around!

So where do you find these crew members to help you with your New Year’s goals? Friends and family are a good place to start. Also, if you are having a hard time finding others who share your goals, check with your gym or a trainer that you know to set you up with others. Another great idea is to post a status update on Facebook asking your Facebook friends to join you with your goals. There are a lot of people this time of year that might have the same aspirations for 2010 that you do, you just have to find them.

Over the years, I have seen many people make their New Year’s resolutions come true; hopefully this year is your turn!

 Happy New Year!

Sebastian Garbsch is certified by the American College of Sports Medicine and has over 7 years experience in personal training. He is founder of Formative Fitness in Downtown Traverse City, MI. Sebastian also provides in-home fitness training. You can contact him at 231-883-4493 or sebastian@formativefitness.com.
Yogurt Parfait with almond crunch granola
Author: admin
Thursday, November 26th, 2009
Category: Recipes |  Leave a Comment

parfait smallReady to change up the traditional Thanksgiving dessert this year? Instead of pumpkin pie, why not shoot for something healthier this season! A Yogurt Parfait with almond crunch granola is a healthier alternative compared to most pies, which are often packed with calories and fat. With this dessert you’ll get a serving of dairy with calcium, potassium and various other vitamins. In the granola, there are almonds which are high in protein, heart healthy, and a filling treat. Wheaties are full of fiber and can help curb your appetite!

This recipe is pretty simple; for the yogurt you’ll need to buy a 32 oz tub of whatever flavor you like! This will make approximately 4 cups (4 servings).

            For the almond crunch granola you’ll need:

            2 cups                  oat flakes and wheat flakes mixed
            1 cup                     almonds, coarsely chopped
            1/4 cup                honey
            1/3 cup                unrefined corn germ oil
            1/4 teaspoon     sea salt
            1/2 teaspoon     vanilla

 

Mix all ingredients together. Spread thinly on a cookie sheet. Bake for about 20 minutes in a 325 degree preheated oven, or until lightly browned. Let the granola sit for an hour to allow it to cluster a little together and get crunchy.

Take small bowls or parfaits glasses; put a cup of yogurt in and top it off with a couple teaspoons of the delicious granola!

Recipe and photo provided by Alexa Powell, Forever Wellness Intern.
How to de-stress this Holiday Season
Author: admin
Thursday, November 26th, 2009
Category: wellness |  Leave a Comment
By Alexa Powell, Forever Wellness Intern

Everyone knows once Halloween has past the snow will soon start to fly, meaning the holidays are just around the corner. Holidays and family gatherings can often be stressful for some. Making sure everyone is having a good time and preparing for the festivities can be taxing. Why not try to de-stress and enjoy the holidays this year? The following tips will show you how to create the perfect party and relax!

If you are having the get together at your home and are preparing all the dishes yourself, it is a good idea to have everyone RSVP ahead of time. This will help save you time for preparing extra food and money in the long run. Often when we just go ahead and make extra of one thing, we’ll do so for the others dishes “just in case so and so shows up” but this is also how you end up with an enormous feast that not all your guests will eat after munching on pre-meal snacks. Save yourself the stress and don’t let the food go to waste this year!

If you are really watching how much you’re spending as well this year, why not ask everyone to bring one of their favorite dishes to pass. You can still do your part to provide the main dish, like the turkey, but by having others pitch in not all the expense goes solely to you, and this way everyone really feels included in the feast. It also may give everyone in the family something to talk about at the dinner table; each family member or friend could explain why the dish they brought is an important contribution to the holiday meal!

It may also be a good idea to provide some snack foods before hand for guests to nibble on. Buying bulk items like healthy nuts (such as almonds), pretzels, or even providing some whole wheat bread before dinner may serve well as a pre-meal snack. This is also a good way to break the ice, and allow relatives that possibly you haven’t seen in a while realize they can sit back and relax.

If you’re really looking for something different this year for the holidays why not change up the main meal. This obviously may not appeal to those who are into sticking to the more traditional items, but if others in the family are up for something new it may be just the ticket! Instead of preparing turkey, why not prepare ham, enchiladas, or make a platter of baked lemon chicken?

There are many ways in which we can learn how to relax for the holidays. The most important thing to remember is to just have fun and enjoy the time with those around you.

Change up your cardio routine with a 300 year old treasure!
Author: admin
Sunday, November 15th, 2009
Category: Fitness |  Leave a Comment
By Sebastian Garbsch, ACSM, MCP

kettlebellThe American Council on Exercise just named kettlebells as one of the top fitness trends of the year, and for good reason!

With kettlebells, it’s easy to get cardio without the boring use of cardio equipment, they provide functional strength without the monotony of isolated movements, they are fun and provide varied workouts, flexibility, and more muscle involvement, thus equaling greater fat loss and muscle toning!

One note on kettlebells, however, is that due to the increased use of stabilizing muscles, lower weights will have to be used initially, when doing similiar exercises with dumbbells.

Kettlebells originated in Russia in the early 1700′s and were brought to the United States by a man named Pavel Tsatsouline.

When training clients, I make it a point to show them the difference in doing an exercise with a kettlebell, as opposed to a dumbbell, because unless the form is correct, the benefits of kettlebells are diminished with inproper form.

Only time will tell, but it looks like kettlebells are hear to stay, what with all of their wonderful benefits to helping us get in great shape and staying healthy!

Sebastian Garbsch is certified by the American College of Sports Medicine and has over 7 years experience in personal training. He is founder of Formative Fitness in Downtown Traverse City, MI. Sebastian also provides in-home fitness training. You can contact him at 231-883-4493 or sebastian@formativefitness.com.
Feel burned out? Change direction and be a kid at heart!
Author: admin
Monday, November 02nd, 2009
Category: wellness |  Leave a Comment

By Melissa A. Bullard, Ph.D.

I’ve heard it said that growing older is inevitable, but growing up is optional. As we age, we enjoy the gifts of increased knowledge, skills, and wisdom that come from life experience. If we are fortunate, we also maintain the spirit of playfulness that comes so naturally to children. Does being “grown up” have to mean always being responsible and serious, or can we strike a healthy balance between honoring our commitments while also fully enjoying our lives? Here in Northern Michigan, we are surrounded by plentiful opportunities for recreation in stunning natural settings. Yet we can easily get caught up in day to day tasks without giving adequate attention to the energizing and essential activity of play. When is the last time you did something “just for fun,” or for the sheer joy of it? If you feel burned out, worn out, or too tired out, perhaps it is time to change direction and learn to be a “Kid at Heart.” To be a Kid at Heart, you’ll need to practice being in the present moment, simplify to the bare essentials, and enjoy what you really love!

kidatheart2Practice being in the present

As adults, we can easily become preoccupied with the future. That is, instead of fully experiencing what is going on right now, we get stuck in our minds thinking about what we’ll do, or what will happen in the future. A striking example of living in the future (rather than living in this moment) was shared to me by my uncle, who while taking in a breath-taking view at a National Park, heard another tourist say, “I can’t wait to get home and see the pictures of this!”

Each day, we make dozens of choices about where we focus our mental attention. Adults, who have so much to attend to, often need reminders to “stop and smell the roses”. On the other hand, kids quite naturally pay attention to whatever catches their attention, from moment to moment. Where is your mind throughout the day as you go to work, exercise, cook a meal, watch television, or talk to friends and family? Do you ever find your body doing one thing while your mind is somewhere entirely different? While it is helpful to use our brains to accomplish necessary tasks and plan thoughtfully for the future, it is also important to allow our minds to rest in the here and now.

For a Kid at Heart, this moment (what is occurring right now) is more important than what has already happened, or what may happen later. Simply observing children at play can be a wonderful way to witness how to live in the present moment! Another simple way to improve your connection to the present is to regularly check in with yourself and ask, “What is on my mind right now?” The more we stop to notice the content of our thoughts, the more we gain control over “automatic” activity like fretting about the future. Learning a formal meditation practice where you spend periods of time giving focused attention to your breath, to your bodily sensations, or to a mantra can be a great way to train yourself to appreciate the present moment.

Simplify to the bare necessities

more…

Teaching Healthy Behaviors
Author: admin
Tuesday, October 27th, 2009
Category: Children |  Leave a Comment

kids3With 64% of Americans being overweight or obese, it’s no wonder that our children are following in our footsteps and becoming overweight, or workse, developing diseases commonly associated with obesity such as diabetes and heart disease. How do we gain control of this growing epidemic? Let’s start by re-evaluating our lifestyles and teaching children how to choose healthier behaviors. The following is a list that can help to encourage lifelong healthy habits.

1. Model healthy choices – engage in more physical activity and choose healthier foods to eat. Children learn by example, so let’s start out on the right foot and get them to choose wisely early on.

2. Limit fast foods – the fat and calories provided in typical fast food places contributes to heart disease and weight gain. Not that fast food should always be avoided, but healthier choices can be made. For instance, choose a grilled chicken sandwich without cheese and mayo instead of a quarter-pound hamburger with cheese. Order reduced fat milk with a side of fruit. Some fast food establishments offer a variety of lean meats and vegetables. Go for the most color on your sandwich and put it on whole grain bread.

3. Do not put your overweight child on a diet – more problems come from restricting the diet early on in life. Children may overcompensate and not stop when they are full or they may start to sneak food. more…