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BULLETIN THE FIT BODY THE #1 SOURCE FOR ALL THINGS FITNESS, FAMILY, HEALTH, AND LIVING THE GOOD LIFE ON THE EASTERN SHORE
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WWW.DAPHNEFBBC.COM OCTOBER 2017
LOOK FEAR IN THE FACE AND SAY ‘BOO!’
A couple years ago, I participated in my first and only physique competition. Maybe you’re thinking, “Wow, that sounds scary, I could never do that!” Well, I thought the same thing. It was one of those bucket list items I’d always wanted to check off but had found many reasons not to. I finally made time and committed to the competition. Turns out, what I thought would be the hard part (signing up) was only the beginning of my journey. Prepping for the competition consisted of 20 straight weeks of training, working out five to six days a week, and maintaining a strict diet. But making it to the stage wasn’t the end of the challenge. Speaking in front of thousands of people with my shirt off under bright lights and the scrutiny of judges provided no shortage of stage fright. I was shaking like a leaf. During the competition, I faced moments of self-doubt. While we were backstage, I started comparing myself to the other competitors. Negative thoughts ran through my head: “I’m not as lean as they are. My body doesn’t look the same. I’m not ready. I’m not ready. I’m not ready.” These thoughts kept coursing through my mind, and I felt fearful. What if I got last place? What if I failed? I wanted to hightail it out of there. But another voice in my head started to talk back, and I heard the voice that is always there for us: the voice of God. His voice counteracted all those negative thoughts. I remembered that this competition was my goal, and I was going to follow through with it, even if I was scared, even if I got last place. I was going to do it. And I did! I stuck with my commitment, faced my fear, and the competition ended up being a great experience and a lot of fun.
I’m sharing this story because I want to remind you that growth happens when you stretch yourself outside your comfort zone and face your fear. There will be people who tell you that you can’t do it, and they’ll encourage you to give in to fear. That happened to me during the competition. When that happens, you have to put the negative chatter aside (whether yours, or someone else’s), listen to the positive voice, and take action. Sometimes, I’ll see a client drive to the parking lot of our gym, and they’re scared to call or commit to coming in. They’re scared to work out in a group, scared to commit to their fitness, scared they might fail. I’m here to tell you I understand how that feels. When you face your fear and take that step inside, you will be greeted by a smile and treated like a friend at Daphne Fit Body Boot Camp. We are able to help you get mentally and physically stronger when you take that step and face your fear. If there is a goal you want to achieve but you are letting fear stop you from working toward it, look your fear in the face, and say,
“Boo!” Don’t let fear conquer you. You can be scared, but don’t let fear stop you from being the best version of yourself. - Steven Hadley P.S. Here’s one more reason to shush those negative thoughts: After all the doubtful thoughts I had, I ended up getting third place in the competition. Let that be a last reminder not to listen to the negative voices.
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You may wonder if trick-or-treating is safe, especially when stories of poisoned Halloween candy circulate every year. These terrifying tales have all been hoaxes, but beyond needlessly frightening parents, these urban legends take attention away from the real danger kids face while trick-or-treating. Safe Kids Worldwide reports that children are twice as likely to be struck by a car on Halloween than any other day of the year. Here’s what you need to remember before sending your little witches and knights out trick-or-treating. Light Up the Night Brightly colored costumes will help your child be more visible in the dark. That said, if your ghouls and goblins have their hearts set on being a real creatureof thenight, flashlights, glow-in-the-dark bracelets, and reflective tape attached to candy bags can help trick- or-treaters remain visible to drivers. Dress for Comfort The cold might not bother Elsa, but your trick-or-treater may not be ready to sing after the sun sets and the temperature drops. Have them wear jackets and gloves as needed and insist on shoes they can walk in. If your little princess is absolutely in love with her high heels, have her wear the pretty, uncomfortable shoes for pictures at the door, then switch into comfy sneakers before hitting the sidewalks. Keep Your Eyes on the Prize Masks can really bring a costume together, but they can also make it hard for young eyes to see where they’re going. Before trick- or-treaters head out to collect that sweet candy, swap out masks with face paint. It might take a few practice runs, but face paint can be just as cool. Make sure to test for allergic reactions first. Know the Rules of the Road It is important for trick-or-treaters of all ages to know how to behave safely as they walk down the sidewalks. They should always look both ways before crossing the street, never run out between parked cars, and make sure oncoming traffic is KEEP YOUR TRICK- OR-TREATERS SAFE THIS HALLOWEEN
Success Story
Today I’m willing to bet you can relate to one of our awesome FBBC members, Lisa. Because, in her words, “I spent much of the last five years losing the same 12 pounds.” “Then I found Daphne FBBC, and they have taught me how to change my lifestyle to hopefully make this time different. I know I can eat whatever I want, because I know now how to truly incorporate nutritional balance. “FBBC makes it so you want to get rid of your excuses and keep coming back. My experience has been amazing. I love the atmosphere FBBC has created, I love the friends I have met who share common goals, I love the challenge of the workouts, and I love that the coaches are like proud parents and they want you to be successful.” In her time with us here at Daphne FBBC, Lisa has lost an amazing 28 pounds, and 7 inches from her waist! October Events!
Fit Ranx Open Gym: October 5th, October 19th, & October 26th at 7:15pm Fit Ranx Seminar: October 12th at 7:15pm Publix Grocery Store Tour: October 28th at 11:30am
completely stopped before they step out into the road. Kids under the age of 12 should be accompanied by an adult, and older children should stick with their friends and never trick or treat alone. Trick-or-treating is a wonderful childhood tradition, and it shouldn’t end in tragedy. Talk to your kids about the risks and make sure they know why these rules are necessary. When you keep safety in mind, your trick-or-treaters can focus on the best part of Halloween: getting the most candy!
Lean for Life Workshop: October 19th at 7:15pm 80’s Halloween Party: October 28th during all workouts
FBBC Fall Showdown: October 14th
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How to Fight the Negative Physical Effects of Your Desk Job
“We’re sitting ourselves to death!” Dr. James Levins of the National Institutes of Health made headlines when he announced, after 15 years of research, that “sitting is the new smoking.” Dr. Levine determined sitting for prolonged hours leads to obesity, high blood pressure, and diabetes, and can increase the likelihood of developing certain forms of cancer. To many people, the answer was clear: Just stand up! Standing desks have become all the rage as office workers everywhere switch from sitting in one place all day to standing in one place all day. And the benefits have been … almost imperceptible. While you do burn more calories standing than you do sitting, the fact remains you’re still not moving. Keeping your body in the same position for hours is what leads to all of those health risks Dr. Levins warns about, whether you sit or stand. It would be more accurate to say, “Sedentary is the new smoking.” Now, don’t think you can erase the damage from being sedentary at work by hitting the gym when you clock out. Research published in the Annals of Internal Medicine found that, among individuals
who spend most of their day in a sedentary position, those who engaged in regular physical activity were only 30 percent less likely to die from sedentary-related health problems than those who didn’t exercise at all. So, what are we supposed to do? Seventy percent of Americans have jobs that require them to remain confined to a desk. If switching to a career that keeps you up and moving all day isn’t a possibility, how can we cure our sedentary problems? The answer isn’t standing; it’s moving. Human beings are meant to be up and moving around! That’s why staying still all day hurts us so much. A desk job doesn’t have to destroy your health. If you need to send an IM or a brief email, walk over and deliver the message in person instead. Take phone calls while walking around or, better yet, conduct meetings while on a walk outside. Even periodic desk exercises can be beneficial. Ultimately, it doesn’t matter if you sit or stand. Make sure to move around at least once an hour to avoid serious damage to your health.
Orange-Balsamic Lamb Chops
Recipe courtesy of CookingLight.com.
Impress any dinner guest with this surprisingly quick and easy-to-make meal.
INGREDIENTS •
• • • •
1 teaspoon kosher salt
4 teaspoons olive oil, divided
½ teaspoon freshly ground black pepper
• • •
2 teaspoons grated orange rind 1 tablespoon fresh orange juice 8 (4-ounce) lamb rib chops, trimmed
Cooking spray
3 tablespoons balsamic vinegar
INSTRUCTIONS 1. Combine 1 tablespoon olive oil, rind, and juice in a large zip- top plastic bag. Add lamb to bag; turn to coat well. Let stand at room temperature for 10 minutes. Remove lamb from bag and add salt and pepper. 2. Heat a large grill pan over medium-high heat. Coat pan with cooking spray. Add lamb and cook 2 minutes each side.
3. Place vinegar in a small skillet over medium-high heat; bring to a boil. Cook 3 minutes or until vinegar is syrupy. Drizzle vinegar and remaining teaspoon oil over lamb.
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IN THIS ISSUE:
What Happened When I Looked Fear in the Face Keep Your Trick-or-Treaters Safe This Halloween Success Story and Events Can a Desk Job Be Part of a Healthy Lifestyle? Orange-Balsamic Lamb Chops
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The Acropolis of Athens: Tips for Your Trip Back in Time
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THE ACROPOLIS OF ATHENS:
TIPS FOR YOUR TRIP BACK IN TIME
many other world-famous sites costs around 12 euros, but keep in mind you can visit each site only once per pass. Due to the scorching heat that hits the area in the summer, you may want to visit during late winter or early spring. To absorb the incredible history of this ancient monument, it’s a good idea to either pay for the audio guide as you enter or go to the “Watch, Read, Listen” section of ricksteves.com and download his audio guide for free. You can also get a full tour from a local guide. Head to toursbylocals.com/Athens-Tours to find the perfect guide for your trip.
generating what would become many of the most memorable structures in history, including the famous Parthenon. Today, the ruins of the Acropolis still stand, a testament to the ingenuity of one of the most advanced civilizations of the classical age. If you plan on exploring the breathtaking ruins and the Acropolis Museum, which houses over 4,000 artifacts from the site, it’s a good idea to avoid the Mediterranean cruise hordes and get there early, as close to 8 a.m. as possible. A four-day pass to peruse the Parthenon, the temples of Athena and Zeus, and
When people think of a vacation to Greece, the first images that come to mind are often the picturesque beaches of Mykonos Island or plates of delicately layered moussaka. But no trip to the cradle of Western civilization would be complete without a visit to one of the most incredible historical sites in the world: the ancient Acropolis of Athens. Around 468 B.C., while Athens was enjoying its status as the greatest cultural hub of the era, Pericles initiated a robust reconstruction of the Acropolis. Almost half of the population was on the public payroll during the project,
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