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Admission of Guilt!

 

Power = Thought + Communication + Emotion + Action

Ok, ok, I’m going to come clean: I have NOT lived up to my previously stated goal of writing a blog & sharing tips and tricks to keep on your New Year’s goals every week, as I said in February’s post…not even every 4 weeks…more like every 6. BUT – that’s OK. I’m not going to beat myself up about it because I’ve not met my goal, I just know I’m not making it a habit in my life (again, see February’s post).

But here is what I have to share today, something called THE POWER FORMULA:

RESULTS = THOUGHT  +  COMMUNICATION  +  EMOTION  +  ACTION

In a nutshell: the results you get (and should expect to get) are the product of these 4 things. If you put negative or poor quality things in, you’re going to get negative or poor quality results out….if you put positive or high quality in, you’ll get positive / high quality results out…pretty simple.

Thought:  AVOID NEGATIVITY! Stop with the media already – they want us to be captivated, and the human mind gravitates toward negativity as a self survival mechanism: “If my life / existence is being threatened, I must act!” Surround your brain with POSITIVITY – inspiring music, great podcasts, uplifting movies / TV shows (are there any?), etc..

Communication:  LEARN TO DO THIS, WELL, and OFTEN. Lots of new research is out showing that life fulfillment & joy is directly proportional to the amount of good, quality relations you have with other humans (i.e. communication). If this is a challenge for you, look into sources of help: books, talks, seminars (there’s a TON of this stuff on the web)…a few I recommend: http://www.success.com/article/10-ways-to-be-a-better-communicator; Compassionate Communication or NVC (www.cnvc.org or our local group www.Ashevilleccc.com); books How to Win Friends and Influence People or Ask More.

Emotion: GET THESE UNDER YOUR CONTROL! When emotion is high, intelligence and the ability to make quality decisions is low. Do NOT make critical decisions when you are in a high emotional state. Get them under control. Deep breathing helps stimulate the “calming” part of the nervous system. Also removing yourself physically from the thing causing your high emotions – go for a walk, go to the bathroom / drinking fountain, whatever you can do in the moment to calm yourself down before reacting / making a decision.

Action: This is often the hardest thing to do. First, find out your base nature: are you a high action-taker person or not? One way to determine this something called the KolbeA index test (www.kolbe.com). It is a test that will help measure your tendencies towards actions, reactions, and interactions. It is very helpful, especially if you’re a leader or boss or director-pay the $50 and take it!

Hope these tips help!

Now go out there and become a better YOU!

We’re doing this for YOU…..really, we are!

              Membership Commitment

                    WHO ARE YOU?   WHO DO YOU WANT TO BE?

Ok, some of you may have heard we’re changing our membership structure away from ALL classes included with our membership, and to more of an a la carte system: you choose what you want before you commit (and pay). We are asking YOU to decide: what is your health and your body worth? What kind of commitment are you really willing to make for that big ‘ole sack of cells that hauls you around, lifts & carries things you want moved, caters to the every wish and whimsy (well, almost) of that squishy round thing at the top that’s always trying to see, smell, hear, talk, and think? How much time are you willing to commit? How much money? How much sweat? How……much…….is…….it…….worth……?

Well, we know that, as with everything, different strokes for different folks. With our new lower priced basic membership, which includes a smattering of introductory classes AND new member / equipment orientation, PLUS a whole bunch of new, exciting fitness & wellness courses designed by our amazing, super knowledgeable trainers and Physical Therapists, there really is something for everyone!

For the do-it-yourself’er: basic membership – $29 / month.

For the mostly do-it-yourself’er but with a little bit of help & guidance, or at least some fresh workout ideas to keep things from going stale: basic membership AND pick 1 course per month that runs 1x/wk: $29 / mo + $7.50 for each class in the course (that’s $30 if it’s 4 weeks).

Need a little more help / guidance: pick a 2x/wk course or 2 different courses: $10 / class without a basic membership, $7.50 with 

You’re the “there’s no way I’m going to put those gym shoes back on unless there’s somebody there telling me exactly what to do and barking at me if I’m slacking” type: no gym membership, only courses: 2-3x/wk (at least): $10/class, $20-30/wk – about the price of a tank of gas (small car), or a meal out (not downtown)…..not that much.

Get the picture? Like I said, something for everyone – you get to decide who you are and who you want to be!

For more info, come to any of the following info sessions, hosted by yours truly, at the gym:

                     Thurs 5/4 10 a.m.,           Tues 5/9 at 5:30,               Fri 5/19 at 11:45 a.m.,             Mon 5/22 at 6 a.m.

 

In gratitude for ALL of our past, current, & future members.

Damon

New Year’s Resolutions-friend or foe?

AFF

Asheville Family Fitness strong!

We’re back! After a much too long hiatus (Sam, we miss you), we’ve resuscitated our blog. And couldn’t be a better time! This is the time of year that many, possibly even you, decide to make positive change in their lives and get in shape. GO YOU! Don’t listen to the naysayers or statisticians that poo-poo the new years resolution-ers with balloon-popping data of drop out rates, unmet goals, and more inches to the waist-line. NO, you’re going to do it! And we’re going to help! Over the next 3 months we’re going to post

tips backed by research to help you stay focused & achieve your new year goals. Plus, were going to be posting and sharing exercises & videos on our Facebook page (www.facebook.com/AshevilleFamilyFitness) to help you avoid injury.

So, without further ado….

Here are some tips from experts that REALLY WORK:

  1. Set realistic, attainable goals. If you’re learning how to play the piano, you wouldn’t set Beethoven’s 5th as your goal would you? Of course not. There’s nothing wrong with setting an easily attainable goal. Once you meet it, you’ll give yourself the feeling of accomplishment & success, and that will help build your momentum. Now set another, more challenging goal…and so on. Just like taking a flight of stairs, tackle…1… at… a… time.
  2. Have a workout buddy or partner. Lots of research says that this is the #1 factor that consistent exercisers have in common. Got an old friend or co-worker you’ve been wanting to connect with? Call them up, chances are they’ve been thinking about getting in shape too (we all do at one point or another, don’t we?). Need to mend some holiday bridges with a sibling or family member? Great opportunity to hold out an olive branch.
  3. Food journal. Simply keeping track of exactly what you’re putting in your mouth and when creates HUGE changes in your diet-research proves it. Successful programs like Weight Watchers have been doing that for years, and continue to, so it must work. But you can start simple & do it yourself: there are lots of free ones on the internet and inexpensive ones elsewhere-Wal Mart even carries one. Then the stage is set for you to begin shedding that extra weight and improving the way you look AND (more importantly) feel.
  4. Motivation is what gets you started, habit is what keeps you going. If you’re reading this, you probably have the motivation, but what you need to create is the habit. Don’t look short term (“I want to lose 30# for that party coming up”) but think long term (“I want to prevent my joints from wearing out.” or “I want to not only be around for, but be physically able to play and have fun with, my grand kids.”)

Implement these tips right away and they will add to your success in the new year, I promise!

Damon

Bust Out of Your Salad Rut with These 4 Original Recipes

Radish salad

The transition of seasonal change — even though it happens every year, four times — is always a bit… funky.

Not only are you swapping out your wardrobe, adjusting to the additional hours of daylight, and digging through your storage room for dust-covered box fans, but all of a sudden your well-oiled-machine of a mealtime routine goes to pieces. Who wants slow-cooker turkey chili when it’s 75 degrees outside?

It’s time to dust off the old salad spinner, y’all. And I’ve got four fancy-feeling salads that you’ll actually be excited to dig into.

Strawberry Fields

Serves: 1  Prep Time: 15 mintues

  • 3 leaves Lacinato kale, cut into ribbons
  • 4-5 Romaine leaves, cut into ribbons
  • 4 basil leaves, cut into ribbons
  • Handful alfalfa or broccoli sprouts
  • 2 radishes, thinly sliced
  • 5-6 strawberries, quartered
  • 1/4 C walnuts
  • 1/4 C goat or cow feta crumbles
  • Balsamic vinegar
  • Extra virgin olive oil
  • Black pepper to taste

1. Arrange greens and sprouts in a large bowl and toss to combine.

2. Top with radish slices, berries, nuts and cheese, and drizzle vinegar and oil over everything. Season with lots of black pepper.

Spring Green Salad 

Serves: 1  Prep Time: 15 minutes

  • 2 handfuls mixed baby spinach & arugula
  • 3-4 dandelion greens, chopped
  • 2-3 romaine leaves, torn
  • Handful alfalfa sprouts
  • 5 strawberries, cut into fourths
  • 2 T goat cheese, crumbled
  • Small handful of chopped walnuts
  • Drizzle balsamic vinegar
  • Drizzle olive oil
  • Sea salt and pepper to taste

1. Combine greens, sprouts, and strawberries in a large bowl, toss to combine. Top with walnuts and goat cheese.

2. In a separate container, mix vinegar, oil, salt, and pepper. Take to work and dress salad just before serving.

3. To make this a bit more hearty, add some sliced turkey.

Fennel Apple Salad

Serves: 1  Prep Time: 15 minutes

  • 4 T fresh orange juice
  • 1 1/2 T fresh lemon juice
  • 2 T olive oil
  • 3 tsp chopped fresh tarragon
  • 2 tsp Dijon mustard
  • 1/2 tsp salt
  • 1 Granny Smith apple, thinly sliced
  • 1 fennel bulb, trimmed and thinly sliced
  • 1 bunch watercress, tough stems removed
  • 3 handfuls of baby spinach
  • 1/4 C chopped walnuts

1. Mix juices, oil, tarragon, mustard, and salt in a large bowl. Add salad ingredients and toss to coat.

Chard & Cherries Salad

Serves: 2  Prep time: 10 minutes

  • 1 bunch Swiss chard, shredded (you can dice the stalks if you want, or save them for stock)
  • 1 carrot, shredded
  • Big handful alfalfa sprouts
  • 3 radishes, thinly sliced
  • ½ a green apple, thinly sliced
  • ½ T nutritional yeast
  • Handful dry-roasted sunflower seeds
  • Handful dried cherries

Combine everything except the yeast & sunflower seeds in a big bowl and toss with dressing. Just before serving, sprinkle yeast & seeds.

For the dressing:

  • Equal parts apple cider vinegar & extra virgin olive oil
  • 1 tsp granulated garlic
  • Dash coconut nectar (optional)
  • 1 tsp dried tarragon
  • Sea salt & black pepper to taste

Mix it all together and enjoy. You might need to adjust the seasonings depending on how much liquid you use. This is best if you make it early and let it sit for a few days. It doesn’t need to go in the fridge.

Salad doesn’t have to be boring. You just need a little variety!

P.S. This will be my last blog post for AFF. The blog will stay live for several months to come, so you can access all of my previous posts forever and ever.

If you want to keep up with my writing, follow me on Medium.com, where I’m writing about insomnia, the power of silence, Prince, and… well, whatever the fork I want.

Peace out!

Samantha Pollack, Holistic Health Coach & owner of Insider Wellness
 
 
 
 

Samantha Pollack, Holistic Health Coach, Insider Wellness

I’ve been cooking for a long time.

My sister and I always had to help with dinner. (I was in charge of the salad.)

When I moved into my first apartment, I thought, “Crap! I don’t know how to cook anything. I’m gonna starve and/or eat Ramen noodles every day.”

My mom gave me a handwritten recipe book of all her family dinner staples. And you know what? I was halfway into my first batch of chicken picatta when I realized — I DO know how to cook. I’ve been learning for years.

Sneaky moms. 😉

Over the years, I’ve gotten better. Faster. And… lazier.

There are certain cooking-related tasks that are just a pain in the assss-paragus, if you know what I mean.

 

Here are my favorite, can’t-live-without-them, hacks for making cooking WAY more fun.

1. Not chopping onions. I decided a couple years ago, I would never chop an onion again. I cut them in half long ways, then slice into half moons. ALWAYS. If you need smaller pieces you just slice really really thin half moons.

2. Give your greens some air. You know how greens get all slimy and gross-smelling when they sit in the fridge for too long? It’s because they need to breathe. Poke a few holes in the plastic bag before storing in the fridge. The same works for sprouts.

3. Smash garlic in a dish towel. UGH. Peeling garlic is the worst. To save time (and get some crazy out of your system), wrap the entire clove in a dish towel, then bang the heck out of it against the counter. Open it up, and all the garlic will be separated from the peel. Save what you don’t need in a sealed container in the fridge. You’re welcome.

4. How to clean mushrooms the right way: Use a damp dish towel to gently wipe the dirt off each mushroom. Don’t run them under water; they’ll turn slimy. (Bonus tip: save the stems for chicken stock!)

5. The easiest chicken stock ever. Place a 3-4 pound chicken in your slow cooker, on a bed of celery, carrots, and onion (just rough cuts; no need to chop). Cook for 4-6 hours on low. Remove the chicken, carve, and eat, leaving the veggies, drippings, etc. in the pot. Return the carcass to the slow cooker, with 8 cups of water, some bonus vegetable scraps (like those mushroom stems), and a few sprigs of fresh rosemary. Cook on low for 8-12 hours. Cool, strain, and you’re done.

6. Speaking of chicken stock, add it to everything. If you have homemade stock on hand, add it to all your home-cooked dishes for a flavor boost. Add a splash to your stir fry. Steam your greens in it. Simmer beans with some onions and peppers for an easy weeknight meal. Cook your rice in half stock and half water. The applications are endless.

7. Only cook with wine you’d actually drink. Okay, so this isn’t really a hack, but wine is important. Don’t use weeks-old wine or $1.50 swill. If you wouldn’t drink it, don’t put it in your food.

8. Sharpen your knives at Ace hardware. Okay — those “sharpening sticks” that come with most knife sets? They’re actually called honers, and their job is to keep your knives true — as in, not crooked. To get them sharpened, let the professionals do it. Your local hardware store will do it for about $7 a knife. You’ll have to live without said knife for a few days though, so plan ahead.

9. No-peel applesauce. Most people don’t make their own applesauce because of all that peeling. Well, you can skip that step. Check out the recipe here.

10. How to separate leafy greens from their stalks: Hold the bottom of the stalk in your right hand. Grip the stem with your left hand, just above the right. In one quick movement, pull the entire stem, hard, with your right hand. The leaf should stay in your left hand, and the stem will remain in your right. This works best with curly kale and other firm greens, but it’ll work for all of them.

11. Frozen vegetables. Vegetables are frozen at peak freshness, so you’re not skimping on flavor or nutrition by going frozen. I always have a couple bags of broccoli, green beans, butternut squash, and whatever else strikes my fancy. Just stick to plain old veggies (none of these weird flavor explosions), and you’re good. Great on busy weeknights.

12. Blend your smoothies for a really long time. When you make a smoothie, does that smooth, creamy texture seem to elude you in favor of blueberry skins and tiny pieces of spinach that stick in your teeth? Blend your smoothie for at least one full minute, sometimes two, to eliminate even the tiniest chunks.

13. Clean your coffee pot with lemons, ice cubes, and salt. This is an old trick from the restaurant industry, and nothing works better. Cut a lemon in half. Squeeze the juice into your coffee pot, and throw the lemon halves in there too. Add ice cubes and kosher salt, and swirl around until the stain goes away. Then rinse really well, so your coffee doesn’t taste like a lemon drop. This will also work on tea stains or dingy soup pots.

Got some kitchen hacks of your own? Don’t be stingy — share!