Bring the F-word Back

When did living healthfully become such a chore? I say, bring the fun back! (That is the f-word I was referring to, of course.) When we were kids we could make a game out of anything. Tap into that silliness and free-spirit again and let your body move.

I’m inspired by my brothers and husband who last Sunday grabbed a few Frisbees and started playing a rather intense game of catch. This escalated into an impromptu photo shoot of unbelievable shots (uh-um). We were laughing, moving and having a fantastic time acting like goof balls. Let’s bring the f-word back to being fit and have a good time while doing it.

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An Unexpected Gift

Reading the Little Blue Engine Blakely FIT 2014After dinner and a warm bath, we snuggle and read before bed like many young families. Sometimes I’m a model parent: animated, engaged. Other times, not so much — going through the motions and struggling to stay awake as the day’s chores still loom.

Recently we read, once again, The Little Engine That Could, Watty Piper’s tale of perseverance and grit that has lasted for more than 80 years in print. On this particular evening, I’m attentive — and suddenly struck by an enlightening passage.

Mr. Piper writes: “Some of the cars were filled with all sorts of good things for boys and girls to eat — big golden oranges, red-cheeked apples, bottles of creamy milk for their breakfasts, fresh spinach for their dinners, peppermint drops and lollypops for after-meal treats.”

Apples, oranges, spinach and milk depicted as precious treats for children? How often do we see good food as a treat?

Thanksgiving is at our doorstep. Yet before all the harried preparations subsume our lives, we might take a moment to recall Mr. Piper’s words. Remembering life before we had such abundant produce departments could provide perspective for the feast ahead. Recalling a time when health was not so easily remedied with pills or surgery could inspire us to take more care with our bodies. Maybe this is the other lesson in Mr. Piper’s timeless tale.

Today, we have so much food in our grocery stores and restaurants that one third of it goes uneaten, according to the U.S. Department of Agriculture. In fact, food is the biggest single source of waste in this country, more than plastic or paper, the EPA finds.

Thanksgiving provides time with older generations. Let’s ask about their experiences. Do our older relatives and friends recall a time before our era of plenty? When vegetables were not available year-round? When a “golden orange” was a coveted gift? And when candy was a special treat? What about a time when resolving pain did not include MRI, physical therapy or ultrasound? When walking to and from work or school was not a chore but part of daily life?

No question, we’re truly fortunate to have access to so much food and state-of-the-art healthcare. As we celebrate through this holiday of gratitude, a broader perspective might let us appreciate and enjoy our food and health all the more. It could be an unexpected gift hiding in a familiar place.

W.I.S.E. Success!

Michelle's 1st 39th - trimming hedges

I was a big fan of the show Dirty Jobs for a while. Have you seen it? Personally, I had a bit of a crush on the host, Mike Rowe. Anyway, one episode was all military. They illustrated how a few soldiers leveraged winches and pulleys to pull a multi-ton military vehicle out from being stuck in the sand. The winches and pulleys were their mechanical advantage. The winches and pulleys provided leverage in a seemingly impossible situation.  

That’s how I see exercise. I firmly believe, exercise can be your mechanical advantage. With all that you have to accomplish, exercise will give you leverage…

It was an honor to be a part of the Industrial Supply Association’s, Women Industrial Supply Executive’s Summit this week in Tempe, Arizona. An incredible group of women and outstanding fellow panelists / committee members made it an exceptional event. One of my favorite exerts from the talk above…  detailed follow up coming soon.
Enjoy!
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Misunderstanding

Michelle and Patrick Silly at Wedding

Conversation between my husband and me:

Michelle: “I don’t really like it when people assume I only eat low fat foods.”

Patrick: “Well, it’s kind of a compliment. They’re indirectly assuming that you practice what you preach.’”

Michelle: “It’s not the misconception about me that’s upsetting, it’s the misconception about how to live healthfully.”

The path to consistent exercise and healthy living are (at times) misunderstood. Infomercials, elevator talk, misinformed friends or family, and poor reporting have left some of us mistaken about the effective and accurate guidelines for healthy living. Like the new kid in class, I hope you make the time to get to know the truth about effective ways to live healthfully. Below are the top three wellness misconceptions repeatedly crossing my desk:

Misconception #1: Healthy eating for weight loss is primarily about fat and calories.
Food is more to our bodies than weight management. Nutrients are an important part of the equation. Focusing solely on fat grams and calorie intake will leave you unsuccessful (and very unsatisfied.)

Misconception #2: Lifting weights will make me big and bulky.
I have met VERY few women in my line of work that are genetically predisposed to “bulk up.” Lifting weights has tremendous benefits for your health, longevity, injury prevention and weight loss. As long as you are with a skilled trainer, there is nothing to fear.

Misconception #3: Faster, harder or more intense is better.
Unless you are a serious athlete or training for a VERY specific event, faster, harder and more intense is NOT necessarily better. Moderate exercises performed on a regular basis is generally an excellent exercise prescription for individuals wanting to lose weight and improve their wellness and health.

Connect today to start your change: 773-680-6824
train@blaketlyfit.com

Strength Training Exclusively for Women, Chicago, IL

De-lish: Chicken and Potatoes with a Twist

Flavorful, colorful and stuffed with the goodness of spinach.

I think your going to love this one.

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Wash and quarter four servings of fingerling potatoes.

Toss with two sprigs of rosemary (remove stems, chop leaves), two tablespoons of olive oil, salt and pepper.

Spread onto parchment paper on cookie sheet.

Flatten four chicken breasts individually with kitchen mallet.

Spread 2 tablespoons of cream cheese, a sprinkle of garlic powder and one cup of baby spinach onto each breast.

Roll chicken breasts into a tight roll (keeping spinach tucked.)

Press crushed corn flakes onto exterior. (I’m sure there are classier options – post yours on FB)

Spray non-stick cooking spray onto baking dish and transfer chicken.

Bake potatoes until brown and crispy.

Bake chicken to internal temp of 165 degrees.
(I started the potatoes for ten minutes at 450. Then, lowered the temp to 350 and added the chicken for about another 20 minutes.)

Enjoy!

Shopping list:

Four chicken breasts
Four cups baby spinach
Small cream cheese
Garlic powder
Small box of cornflakes
Fingerling potatoes
Fresh rosemary

Zero to Delicious in Five Minutes

Delicious, fresh, filling salad in five minutes.

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You need:
mixed greens (pre-washed)

pecans

goat cheese

balsamic vinegar

olive oil

                                                              raspberry jam

Toast pecans on small pan over low heat, tossing often.
Place 3 cups of mixed greens in large bowl.
Seal 2 teaspoons of olive oil, 1 tablespoon of balsamic vinegar and 1 tablespoon of raspberry jam into a small plastic-ware container, lid, then shake vigorously.
Pour dressing over greens.
Toss to coat.
Scrape 1 ounce of soft coat cheese over greens with fork.
Remove pecans from heat once they start to lightly brown (should begin to smell delicious at this point) and place over salad.

Add to a protein for a spring meal or alone as a filling snack.

Enjoy!

Love it? Share your favorite salad with us on our Facebook page.

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Side note: This picture includes fresh raspberries. Although delicious on their own, it didn’t work in the salad for me. Save them for dessert.

Unique Mother’s Day Gifts

Here are a few healthy gift ideas

for the mom that has been asking for a little help:

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  • Pedometer and a Promise -if she has expressed an interest in exercising more, why not schedule a weekly date to go for gentle walks together?
  • Activity tracker: consider her needs and mobile devices to find one that fits best
  • Class – pay for and gift a water aerobics, fitness class or dance class to take together
  • Picnic in the Park – pack a Sunday morning picnic and enjoy it together in a beautiful park, fresh air, time to talk and walk, few distractions
  • Advocate to Mom – attend her next doctor’s appointment with her, exchange contact info with her doctor, ask questions when appropriate and take notes so your mother can feel supported
  • New Kicks – a great new pair of walking shoes or workout clothes can help with getting moving again
  • Mix Tape – inexpensive and heartfelt -why not make Mom a new walking or workout CD of all of HER favorite music
  • Fun with Flowers – buy your mom flowers for her outdoor spaces and plant them together (remember use proper body mechanics)
  • Basket of goodies – reusable water bottle, dried fruit, dark chocolate, homemade banana bread (use apple sauce instead of oil), and any other small items that would make healthy snacking or exercise easier for her.  Spring Flowers

Photos of My Closet

MBClosetShotWhy am I subjecting all of you to pictures of my suspiciously ordinary closet? Is the organization system revolutionary? Hardly. Are the clothes fabulous? A few – but nothing worthy of your time. Is there something about it that makes me healthier? Nope.
The most distinguishing factor to my closet? Everything fits. And, I do mean everything. Feel free to curse such a fortunate scenario (at another time in my life, I would.) But that most certainly is not the reason I’m sharing this detail. I’m convinced this scenario can help you. And as we’ve seen before, if there’s an opportunity to help, I’ll exploit it.

We are flooded with health and longevity related reasons to exercise. However, the most pressing and impactful reasons to be fit are not always in the research. Trusting clients have shared some candid goals with me over the years:

  • “I’m tired of dressing so strategically.” (concealing “problem” areas trumping fashion preference)
  • “I want everything in my closet to fit. It doesn’t.”
  • “I’m tired of looking so differently from how I see myself.”
  • “I only wear jeans with long tops.”
  • “I wish my size didn’t prevent me from shopping at [insert favorite store here].”
  • “I hate that I waste 20 minutes every morning getting dressed because of my weight.”
  • “I dislike having three wardrobes: each a different size.”

So, if you are looking for motivation to be healthier and more active, open your closet doors: their might be an untapped well of fashion fun, morning time savings, guilt elimination and self expression waiting for your healthy living habit. Need help? Drop me a line. It would be my pleasure. train@blakelyfit.com

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Not the size you’d like to be?

  • Dress and shop the size you are. You are beautiful and worthy of feeling contemporary right now. Depriving yourself until you hit your goal weight rarely works.
  • Plan investment pieces for when you have kept a new change for approximately 3 months.
  • Tailor your clothes. Many of my clients lose weight in the healthy living process. A good tailor can do wonders for ensuring a great fit and lengthening the life of your clothes as your body changes.

Strength Training Exclusively for Women, Chicago, IL

All You Need Is Love…

LOVE SOUP that is!

Love soup in jar

Sometimes a delicious, healthy, home cooked meal makes all the difference. Love Soup is high in fiber, inexpensive and something you could make a month in advance or even give as a gift. How many recipes can tout that? Enjoy!

Jar ingredients: bottom up layers in a quart sized jar (pasta sauce jars work well)

  • 10 beef bullion cubes (or 10 vegetarian soup base cubes for vegetarians)
  • 1/4 cup dried minced onion
  • 1/2 cup dried split peas (green or yellow or combo)
  • 1/2 cup Creamettes
  • 1/4 cup barley
  • 1/2 cup dry lentils
  • 1/3 cup long grain white rice
  • 1 cup uncooked tricolor rotini or spiral pasta to fill jar

Love soup in bowl

Soup cooking instructions to include with jar:

LOVE SOUP

In a large kettle, brown 1 or 2 lbs of lean ground beef or meat alternative. Remove tricolor pasta from top of jar and reserve. Add the rest of the jar contents to the kettle with 12 cups of water. Bring to a boil. Then, simmer 45 minutes. Add tricolor pasta and simmer 15 minutes more. Serve with your favorite bread and salad. Serves six to eight.  Enjoy!

Note: You may also use Italian sausage, meat substitute or stew meat, instead of ground round.  Feel free to add any leftover cooked vegetables or chopped tomatoes (add any raw vegetables at beginning.)

If too thick, add a can of broth or water.

Child Making Love Soup Blakely Fit

I had my daughter help with her teachers’ gifts last year. She loved it! Make a funnel out of foil or parchment paper to help with their aim. We tied ribbons on the jars and included a little card with instructions (email if you would like a copy.)

Love soup in bag

To help with future dinners, I actually make several at a time in resealable bags. Then, when it’s time to cook, I just brown some ground round, add water, bag ingredients and simmer. Everything cooks in one pot. Dinner is ready in an hour with little actual work in the kitchen.