BULLETIN THE FIT BODY THE NO. 1 SOURCE FOR ALL THINGS FITNESS, FAMILY, HEALTH, AND LIVING THE GOOD LIFE ON THE EASTERN SHORE
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WWW.DAPHNEFBBC.COM JANUARY 2018
Change Your Actions to
CHANGE THE OUTCOME
Every January, millions of people set big resolutions, intent on making a change. “This year, I’m going to lose 50 pounds.” “I’ll get my degree.” “I’ll finally read more.” You feel energized by the sense of a fresh start, and you’re ready to take on the world. Sadly, that’s not what happens. What do most resolutions have in common? They’re never kept. On average, only 8 percent of people achieve their resolutions. Eight percent! That means most people fail. Resolutions are set with the best of intentions, but if we don’t have steps in place, we’ll never keep them. We get overwhelmed by the huge task in front of us, and when we don’t see progress in a couple weeks, we lose motivation, thinking it’s never going to happen. If you’ve been struggling to meet your resolutions year after year, something needs to change. What can you do to make resolutions stick? Back up. It’s time to look at your resolution from a different angle. Instead of losing 50 pounds, what if your goal was to lose five pounds this month? And if you backed up a little further, what if your steps toward that goal were to attend boot camp three times this week? The key to making resolutions that stick is building a stepladder. Resolutions often identify dreams that feel unreachable because you won’t see any results until the far future. Your resolution to lose 50 pounds is a great one, but if you’re doing it healthily, you won’t reach it for some time. You need to back up to build the stepladder that will take you there. Steps are the actions you’ll take in the next one to two weeks. Goals are made up of those steps and can be achieved in three to four weeks. Dreams are the long-term realization of your goals, three months to a year away. By approaching your resolution through actionable steps, you can reach your goals and, eventually, your dream. Ask yourself, “Based on my resolution, what is a realistic goal?” Then look at the next one-to-two weeks. What can you honestly achieve in that time? Replacing soda with water? Great! Your steps need to be action-based, not outcome-based. You have
direct control over your actions, but not over the outcome. You can’t control exactly how many pounds you lose each week, but you can control what you eat and what activities you do. Change your actions to change the outcome. I’ll let you in on a secret: these are the same tools Fit Body coaches use to help you achieve your goals through every workout. Here are a couple more strategies we use. Make it easy. It’s all about controlling your environment. If your resolution is to avoid sugar, don’t keep it around. Most of us underestimate how hard a resolution will be if we haven’t planned for it. We set out an intention with the expectation that we’ll stick to it. But it’s much harder. The next day, your co-worker brings tasty muffins, and you’re derailed. Make it easy on yourself by controlling your environment. Plan for obstacles. Buy the food you want to eat and keep that with you. Plan meals and keep plenty of snacks at work so you have another option if someone brings food you’re avoiding. One. Day. At. A. Time. That feeling of not making any progress? It comes when we try to fast-forward. You can get really fast results in the Fit Body program, but it’s not a quick fix. Instead, we take it one day at a time. Apply your practice of one day at a time to your fitness, spending, nutrition, and almost any goal you have, and watch it blossom.
If you’re looking for a fresh start in 2018, it’s waiting for you at Daphne Fit Body. And if your resolution is to maintain the results you achieved last year, that’s awesome! We’re here for you. One step at a time. Wishing you a strong start to the year,
-Steven Hadley
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Do your kids get enough nutrients in their diet? If they’re like most kids, the answer is probably no. You want your children to eat more vegetables and less processed junk, but that’s easier said than done. Getting the average kid to chow down on a serving of broccoli is a chore. Food manufacturers have built an entire industry around our kids’ penchant for sugary cereal and fast food. However, a diet of processed foods can lead to a host of problems, including hindered brain development and even behavioral issues. A study in the American Journal of Public Health found links between poor diet and the development of depression in kids and teens. So, how can you encourage your kids to eat healthier foods? One way is through presentation. A mound of plain old veggies is unappealing, whether you’re 10 years old or 40. The solution is to think of vegetables as an ingredient rather than as a stand-alone dish. Take lasagna, for instance. You can easily modify this beloved Italian dish. Instead of using lasagna noodles, slice zucchini into thin, noodle-like strips and layer them as you would typical pasta. The same can be done for other pasta dishes. Zucchini noodles made with a spiralizer — also known as “zoodles” — make a mean substitute for spaghetti. Pair them with your favorite marinara sauce or toss them in a slightly less decadent, but still delicious, alfredo. Vegetables can also be incorporated into other foods your children already know and love. Did you know you can make brownies with avocado and black beans? Slipping in a few healthier ingredients here and there can deliver the nutrients your kids need to power through a busy school week. If you want to foster long-lasting healthy eating habits, the best thing you can do is offer your child some agency. For example, saying to your child, “You can have the cauliflower or the broccoli. It’s up to you!” empowers them to make their own decision based on their preferences. Psychologists and social scientists, including the famed Dr. Maria Montessori, argue that when kids feel in charge of a decision, they are more likely to embrace the ability to choose, even if it’s between two kinds of vegetables. GET YOUR KIDS TO EAT HEALTHIER THAN EVER
John & Carmen Willeford
“I have never enjoyed exercise, but Fit Body Forever has changed that. I look forward to each new challenge. After a year, I feel so much more confident in the activities. When I begin to feel a bit frustrated, I remember it took me 67 years of minimal activity to get to where I am (or where I was a year ago). I’ve had so many positive improvements over this past year, and the next year will be even better. A huge thank-you to Steven and the awesome coaches. I’m blessed to be a part of the Daphne Fit Body Forever family!” “Several years ago, I was diagnosed with some ailments that are directly related to my exposure to Agent Orange. They include diabetes, a minor but nagging heart problem, and Parkinson’s disease (PD). The entire staff of Daphne FBF is trained and well- versed in working with seniors in general and specifically with disabilities. One of the bigger problems with PD is balance. The coaches are incredibly patient in working with this and other concerns we have as clients. This is a staff who pays close attention to the members and truly enjoy seeing us succeed. This is true not only in physical exercise, but also in diet, food preparation and purchase, and in our general well-being. Since joining FBF, I have improved my strength, endurance, and balance (at least marginally). I’m truly indebted to Steven and his staff for their dedication to me and those I train with!” –Carmen
Ultimately, as a parent, you are in control of your child’s diet. Help them explore new foods and foster a positive culinary
environment. Your kids will develop a taste for healthy eating in no time!
–John
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What Food Really Is
Change Your Relationship With Food
Think about the last time you went on a date or met up with friends. Chances are you ate or drank something. Most social experiences we have are centered around food. Did you worry about what you were or weren’t going to eat before you went out? Did you feel guilty for having “bad” food during dinner? One of the most important relationships in your life is your relationship with food, and a lot of us have a pretty hot-and-cold affair with it. I know I did. When I started working out at Daphne Fit Body Boot Camp, I weighed 200 pounds and did not have a healthy association with food. But I started working out here and made small changes with the help of my coaches. I became fascinated by nutrition and became educated through Precision Nutrition. My understanding of what food is — and what food isn’t — changed. Here’s what food is not: good or bad. Food is an experience and food is energy . That’s what I want you to get out of every bite you put in your mouth. I know many of you are worried that nutritional planning is going to be a weekly meeting where I tell you what you can and cannot eat. I get it — you come in with dieting on the brain. But I’m here to help you pick the best foods for fueling your workouts and reaching your goals.
I’ve been asked by clients, “Should I eat a banana? It has a lot of carbs.” Yes, this is true. But so does a Twinkie, and I would much rather you eat a banana, because it’s a whole, unprocessed food. It’s sustenance that your body can actually use for fuel. I’m here to show you how food can work for you. If you’d like to work one-on-one with me, I’ll be taking on new clients at the end of the next Daphne Fit Body challenge in January. Now is a great time to start a healthy relationship with food.
-Tracy
HARVEST KALE SALAD
DATES TO REMEMBER
INGREDIENTS
Salad • 1 acorn squash • olive oil spray • kosher salt • pinch cinnamon • 4 cups thin-sliced kale • 1/2 tbsp olive oil
• •
1/4 cup pecans, toasted
3 tbsp pomegranate seeds
Maple Balsamic Dressing • 1 tsp olive oil •
1 1/2 tsp balsamic vinegar 1/2 tsp dijon mustard 1 tsp pure maple syrup
• • •
Grocery Store Tour Jan. 13 at 11 a.m. Lean for Life Workshop Jan. 25 at 7:15 p.m. Results Physiotherapy Screenings Jan. 10, from 11 a.m. to 1 p.m. AND from 4 p.m. to 6 p.m.
pinch of salt
INSTRUCTIONS
1. Preheat oven to 400°F 2. Slice squash in half lengthwise and scrape out the seeds. Slice the squash in 1/2 inch thick slices and spread on a baking sheet. Spray with olive oil and season with salt and cinnamon. Roast squash for 40 minutes, turning halfway until fork tender. Remove and set aside. 3. Meanwhile, massage kale with 1/2 tbsp olive oil for 1 to 2 minutes until evenly coated.
4. In a small saute pan, toast the pecans on medium-low heat for 5 minutes, tossing often to prevent burning. 5. Whisk dressing ingredients together, then add to kale and toss well. 6. To assemble the salad, divide the kale in two bowls, top with squash, pomegranate seeds and toasted pecans and serve.
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26037 CAPITAL DR, DAPHNE, AL 36526 877-483-5020
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IN THIS ISSUE:
1
How to Make Resolutions That Stick
2
Trick Your Kids Into Healthy Eating
Testimonials
Lessons From Our Nutritional Coach
3
Harvest Kale Salad
Books to Inspire You in the New Year
4
FOR 2018 Roth whisks us to a planet where each person has a “currentgift,” a special power they develop. But for heroes Cyra and Akos, currentgifts are more of a curse. The two must work to overcome their distinctly different pasts and unite to save their world — or die trying. WHEN YOU NEED A HERO School is tough, and no one knows it better than George Heffley. In installment 12 of the “Diary of a Wimpy Kid” series, titled “The Getaway,” Jeff Kinney takes us on a tropical vacation with the Heffleys as they attempt to escape the cold weather and frenzy of the holidays. But the island isn’t
YOUR READING LIST Can you believe 2017 is behind us? Elections, weather, and just about everything on the news left us feeling uncertain. We could all use a dose of optimism in the new year. Here are some books that celebrate the triumph of the human spirit, even in the most edgy, this is a gentler, sweeter kind of storytelling than we’ve come to expect.” OVERCOME A HARROWING YEAR Few have done more to earn the title of modern-day hero than Scott Kelly, who has served as a military fighter pilot, an engineer, an astronaut, and now, an author. “Endurance” is Kelly’s memoir,
challenging situations. FINDING FORREST
and it recounts the year he spent on the International Space Station. From sharing everyday space adventures to letting us in on the physical toll space takes on the body, Kelly helps us understand what it’s really like to be in the great unknown. If you’re looking for inspiration in the new year, reading about Kelly’s harrowing year of challenges will surely give you the courage to overcome your own.
When an actor tries their hand at other creative mediums, the results are varied, but the buzz about Tom Hanks’ new book, “Uncommon Type,” has been largely positive. His literary debut is a collection of 17 short stories, all featuring, in some way, a typewriter. At their heart, though, the stories are about human relationships, and Hanks manages to inject his most memorable character’s charm into his writing. As NPR reviewer Heller McAlpin puts it, “In a world where the news is unrelentingly bleak and much fiction tends toward the dystopian, postapocalyptic, dark, or
the relaxing sanctuary it’s supposed to be. The suggested reading age is 8–12 years old, but this book would make an excellent listen for the whole family during a road trip of your own.
IF YOU LOVED THE ‘DIVERGENT’ SERIES
Veronica Roth brings us a new sci-fi/ fantasy series with “Carve the Mark.”
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