tag:blogger.com,1999:blog-14398394271882292502024-03-04T23:35:53.073-08:00cSpin HealthyCspinhttp://www.blogger.com/profile/07445827890103284556noreply@blogger.comBlogger191125tag:blogger.com,1999:blog-1439839427188229250.post-44353282287315504502012-07-29T07:15:00.000-07:002012-07-29T07:15:04.919-07:00Speaking Volumes!<br />
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Two years ago I set out on a mission. I was looking to do something away from my full time job as a school counselor. I knew I wanted this to be something that had nothing to do with my school job and it had to be something I had a passion for. </div>
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Today, two years later.....MISSION ACCOMPLISHED. </div>
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The following reflection from my latest client SPEAKS VOLUMES as to why I chose to become a <a href="http://www.cspinhealthy.com/">Certified Health and Nutrition Coach</a>. </div>
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<span style="background-color: white;">For the past 3 months, in the wake of moving and losing control over my home environment, I decided to take back some control where I could: my body, and in particular, what I put into it. I started with wanting to eat fewer processed foods; however, I also wanted to lose 15 pounds this summer, which would involve also limiting processed carbohydrates and sugars in my diet. I took up the challenge. So far I have lost around 10 pounds, and it's been surprisingly easy.</span></div>
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<br />When I hear someone lost weight, the first thing I ask is "What did you eat?" Sure, I ate Brussels sprouts, kale, Swiss chard, green beans, lettuce, asparagus, cauliflower, and broccoli, among other things. Lots of broccoli. Spaghetti squash instead of pasta. I skipped the chips. No buns during a cookout. All my burritos "naked" and without rice. BUT. What else did I eat? While certainly not all-inclusive, I'll give you a list:<br /><br /></div>
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<span style="background-color: white;">cupcakes (I baked 'em . . . )</span></div>
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<span style="background-color: white;">cake (Yep, I baked this too.)</span></div>
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<span style="background-color: white;">dinner rolls</span></div>
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<span style="background-color: white;">cheesecake (The awesome chocolate mousse cheesecake at Ruth's Chris.)</span></div>
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<span style="background-color: white;">wine</span></div>
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<span style="background-color: white;">beer (Light and not-so-light . . . )</span></div>
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<span style="background-color: white;">margaritas (I make the very best.)</span></div>
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<span style="background-color: white;">pie: peanut butter, peach, sugar cream</span></div>
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<span style="background-color: white;">pizza</span></div>
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<span style="background-color: white;">M&Ms</span></div>
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<span style="background-color: white;">strawberry shortcake (Especially the AMAZING one at Ted's.)</span></div>
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<span style="background-color: white;">fig newtons</span></div>
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<span style="background-color: white;">s'mores (Another specialty -- chocolate graham crackers with strawberry marshmallows.)</span></div>
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frozen yogurt with oreos, cookie dough and hot peanut butter . . .<u></u><u></u></div>
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funnel cake<u></u><u></u></div>
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spiral spuds<u></u><u></u></div>
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In writing this list, I am actually shocked. Mostly because I'm sure there's more. <u></u><u></u></div>
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So, how did I do that? I managed to eat well and follow my "plan" 90% of the time, but didn't get completely hung up on being perfect. You only go through life once, and if there's good peanut butter pie, well, you have to try it. So did I eat *all* of each of these? Usually not. Food is so much a part of our social experience that many times, you wouldn't even consider eating something if you were by yourself. But if the dessert comes out with 4 spoons, you can do that. By making no foods overly forbidden, then you can get by with sharing or having just a sliver. Especially if your dinner plate was mostly greens with some lean protein and good fats. And before that your lunch was a mixed greens salad with grilled chicken. And before that your breakfast was Kashi Go Lean with blueberries and unsweetened almond milk.<u></u><u></u></div>
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Mostly, for me it is about trying to limit sugars in foods that really shouldn't have sugar, like a salad (the dressing) or yogurt (especially flavored). If I'm going to have sugar, it should be intentional and deliberate, not the sugar that sneaks in when you're not vigilant. It's also a matter of frequently making a choice that perhaps has more calories, but is *real food* rather than a science experiment, as in the case of Sugar Free Syrup versus Maple Agave Nectar. Or commercially prepared "low fat" peanut butter versus the natural foods peanut butter that is nothing but peanuts. I'd rather take in a few more calories than hear 10 years from now that the mystery syrup ingredients cause cancer. Also, if you're going to take in a splurge, make sure it's intentional and actually tasty. If it's camoflage, e.g. looks great but tastes anywhere from so-so to terrible, that gets a fail.<u></u><u></u></div>
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I'm thrilled to have a better relationship with food and to feel nourished and well rather than hungry and out of control. I hope that you too can figure out how to eat food without your food eating you.<u></u><u></u></div>
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</div>Cspinhttp://www.blogger.com/profile/07445827890103284556noreply@blogger.com0tag:blogger.com,1999:blog-1439839427188229250.post-8255058301176439802012-06-26T04:54:00.000-07:002012-06-26T04:54:15.139-07:00My "Ah-ha" Moment(s)<div class="separator" style="clear: both; text-align: center;">
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<span style="background-color: white; font-size: large;">As human beings, we often look to fit in, belong, and feel satisfied. Two-hundred days per year, I'm a school counselor often helping budding adolescents solve their problems and learn to take school seriously. </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEGLNj6bmQY1edvfha4FiXGaIsJgRKPAgqTTN14uvuY4BZV4Efh_UDkJrQLP3k1dX7_WG4xajjIpnNgmcGeHL6Lg_8VHdIMq1iSGfO6GcFZJZPWEcAtyp0odf02XF3m6yz7zpkNwKoobY/s1600/bfast+club+pic.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEGLNj6bmQY1edvfha4FiXGaIsJgRKPAgqTTN14uvuY4BZV4Efh_UDkJrQLP3k1dX7_WG4xajjIpnNgmcGeHL6Lg_8VHdIMq1iSGfO6GcFZJZPWEcAtyp0odf02XF3m6yz7zpkNwKoobY/s1600/bfast+club+pic.png" /></a></div>
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<span style="background-color: white; font-size: large;">Talk about wanting to fit in! <a href="http://voices.yahoo.com/an-overview-dr-william-glassers-choice-theory-587435.html?cat=72">Dr. William Glasser, a renowned psychologist,</a> founded two major theories that I subscribe to when working with kids. Glasser's "Choice Theory" asserts that human beings behave to satisfy 5 basic needs. One of those basic needs is "belonging". </span><span style="background-color: white; font-size: large;">Who doesn't want to feel like they fit in? </span><a href="http://www.simplypsychology.org/maslow.html" style="background-color: white; font-size: x-large;">Maslow's Hierarchy of Needs</a><span style="background-color: white; font-size: large;"> addresses this as well.</span></div>
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<span style="font-size: large;">In my work as a <a href="http://www.cspinhealthy.com/">Holistic Health and Nutrition Coach</a>, these issues come up with clients all the time. This is why I chose <a href="http://www.integrativenutrition.com/">the training</a> I did. It focuses on working with "the whole client". I talk with clients about who they are as human beings before we ever address who they are as eaters. </span></div>
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<span style="font-size: large;">When I think about who I am as an eater, I zone in on one need: I love eating because it gives me immediate satisfaction. I think about what will taste good and what will feel good going down (i.e. crunchy food, cool food in the summer, savory food, etc.). Never more has this come to my conscious than the last month.</span></div>
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<span style="font-size: large;"> I've shared in a <a href="http://cspinhealthy.blogspot.com/2012/06/2-step.html">previous post</a> that my family is experimenting with the <a href="http://www.gapsdiet.com/">GAPS Diet</a> this summer. In a nutshell, the first phase is a bone broth fast where you help repair your gut lining. As you move into the next phases, you introduce foods back into your diet while you stay away from sugar, processed foods, and grains. I will also remind you that my children are nine and seven years old. They have opinions. Needs. </span></div>
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<span style="font-size: large;">However, we have stayed the course. Well, I'd say 99% of the time. No one is perfect, but persistence is paying off as it's rewarding to see our kids articulate they can not have something (like sweets) because it's not healthy for them. But being a good role model is not easy. I have needs. Opinions!! And so I arrive at what I came here to share with you:</span></div>
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<span style="font-size: large;">I found myself looking through the cabinet a few days ago at my "witching hour" of 7:30 p.m. looking for something to snack on. I could not find the bags of chip-like treats from <a href="http://www.traderjoes.com/">Trader Joe's</a> we used to keep. No protein bars. Nothing sweet! Anywhere!!! I wasn't terribly hungry. Probably was just bored looking back, however eating sounded good. The thought FELT good. While I wanted to feel satisfied, I also had to make sure what I put in my body was something my kids, who seem to be programmed with a chip in their brain to flock to me at the crack of the cabinet door, would approve as "on our diet". So I grabbed a small handful of almonds and took a swig of water, shut the door, and it hit me. Removing the "stuff" that we were eliminating from our diets made me think and remember:</span></div>
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<span style="font-size: large;">I have goals I'm trying to meet: I want to lean out, lose some weight, and perform better at the gym.</span></div>
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<span style="font-size: large;">If I want to meet my goals and continue to support the purpose of my wife and kids being on the GAPS Diet, THEN I DO NOT NEED TO ALWAYS EAT FOR THE ENJOYMENT OF EATING.</span></div>
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<span style="font-size: large;">SOMETIMES WE HAVE TO EAT JUST BECAUSE THE FOOD NOURISHES OUR BODIES.</span></div>
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<span style="font-size: large;">I HAVE TO KEEP CHANGING MY RELATIONSHIP WITH FOOD. This is not always easy, fun, and sometimes it's just downright difficult. But......just realizing this has made a huge difference in my life. It's brought to my conscious something that sounds so simple. </span></div>
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<span style="font-size: large;">And so today, I woke up, went for a short run on my off day from my <a href="http://www.crossfitcarmel.com/">Crossfit training</a>, made an omelette with sausage from our farmer, onions and fresh kale we bought Friday at a <a href="http://www.tpforganics.com/farmers-market/">local farmer's market</a>. After some errands, I came home and it hit me as I finished my lunch: one slice of kielbasa sausage from our local farmer, cucumber slices, and some hummus from Trader Joe's. Months ago, years ago when I was 279 lbs., this would merely have been my appetizer, my warm up course. Today, not only was it tasty, but the portion size completely filled me up. As I type an hour later, my stomach is not asking me for more food, and the thought of eating does not appeal to me to eat more. </span></div>
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<span style="font-size: large;">So I offer a few pieces of advice:</span></div>
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<span style="color: #674ea7; font-size: large;"><b>Get in touch with your needs as a human being.</b></span></div>
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<span style="color: #cc0000; font-size: large;"><b>Tap into your needs as an eater.</b></span></div>
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<span style="color: lime; font-size: large;"><b>Try to identify what your relationship(s) is/are with food.</b></span></div>
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<span style="color: #0b5394; font-size: large;"><b>Establish long/short term health goals for yourself, and make them manageable.</b></span></div>
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<span style="color: #b45f06; font-size: large;"><b>Remove the food you consider "toxic" from your home if you can not mange portions.</b></span></div>
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<span style="color: #660000; font-size: large;"><b>Be your kids' dietary role model.</b></span></div>
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<span style="font-size: large;"><span style="color: magenta;"><b>Keep in mind that it is ok to sometimes eat for sustenance.</b></span> Not every meal has to provide you with immediate joy and satisfaction.</span></div>
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<span style="font-size: large;">By changing your eating habits, be open to the idea that new foods can eventually bring you the joy that old, more "toxic" foods did.</span></div>
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<span style="font-size: large;">My journey with food and fitness is no different than anyone else's. It has had peaks and valleys. Still does. It's not always easy. I have days when I want to gorge myself with pizza, wings, and chips. I fight cravings. But I immerse myself in information, accountability, and I want to be as healthy as I can. My family has been my food accountability system most recently. Stay tuned for an upcoming post on my latest fitness accountability partner in an upcoming post. </span></div>
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<span style="font-size: large;">P.S. One more piece of advice: <span style="color: #7f6000;"><b>Find an accountability partner. </b></span> It works. </span></div>
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<br /></div>Cspinhttp://www.blogger.com/profile/07445827890103284556noreply@blogger.com0tag:blogger.com,1999:blog-1439839427188229250.post-72023487740629490532012-06-22T05:29:00.000-07:002012-06-22T05:29:00.947-07:00CONTEST/GIVEAWAY!<div style="text-align: center;">
<span style="font-size: x-large;">Time to give something away!</span></div>
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<span style="font-size: large;">Made veggie stir fry yesterday with the following: </span></div>
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<span style="font-size: large;">zucchini</span></div>
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<span style="background-color: white;"><span style="font-size: large;">celery</span></span></div>
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<span style="background-color: white;"><span style="font-size: large;"><a href="http://whfoods.org/genpage.php?tname=foodspice&dbid=16">swiss chard</a></span></span></div>
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<span style="background-color: white;"><span style="font-size: large;">carrot</span></span></div>
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<span style="background-color: white;"><span style="font-size: large;">garlic</span></span></div>
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<span style="background-color: white;"><span style="font-size: large;">Trader Joe's Reduced Sodium Soy Sauce</span></span></div>
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<span style="background-color: white;"><span style="font-size: large;"><br /></span></span></div>
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<span style="background-color: white;"><span style="font-size: large;">and.......</span></span></div>
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<span style="background-color: white;"><span style="font-size: large;"><br /></span></span></div>
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<span style="background-color: white;"><span style="font-size: large;">one mystery noodle ingredient that is gluten free, wheat free, soy free, and zero calories. </span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDtr5kJXnlwaEnUGJr3SiUS4WtT22ZQkYazhLd0TeO-8OhItAefrl_KOw4NXMA22JnqZqoalA0rlTZozMPekmaEmUutDAk80UX41UTIfl_WMKU7ReWkxuv0-T56gY0ZAgcP3UUoGgCVrg/s1600/stir+fry.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDtr5kJXnlwaEnUGJr3SiUS4WtT22ZQkYazhLd0TeO-8OhItAefrl_KOw4NXMA22JnqZqoalA0rlTZozMPekmaEmUutDAk80UX41UTIfl_WMKU7ReWkxuv0-T56gY0ZAgcP3UUoGgCVrg/s400/stir+fry.JPG" width="300" /></a></div>
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<span style="background-color: white;"><span style="font-size: large;">Guess what this noodle is made from, and I will ship some to you directly. Just do the following:</span></span></div>
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<span style="background-color: white;"><span style="font-size: large;">1. Click on <a href="http://www.facebook.com/CSpinhealthy">this link to my Facebook</a> page and give the page a LIKE.</span></span></div>
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<span style="background-color: white;"><span style="font-size: large;"><br /></span></span></div>
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<span style="background-color: white;"><span style="font-size: large;">2. Post your answer underneath the same picture that you will find there. </span></span></div>
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<span style="background-color: white;"><span style="font-size: large;"><br /></span></span></div>
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<span style="background-color: white;"><span style="font-size: large;">If a tie exists, I will randomly select one winner and announce in the next 48 hours. </span> </span></div>Cspinhttp://www.blogger.com/profile/07445827890103284556noreply@blogger.com0tag:blogger.com,1999:blog-1439839427188229250.post-68009334904460722522012-06-20T12:03:00.000-07:002012-06-20T12:03:00.626-07:00May Your Skin Be with You<div style="text-align: center;">
<span style="font-size: large;">For two-hundred days a year I work around budding adolescents who are more plugged in, connected, and mobile than one could ever imagine back in 1984. Back when I cared more about fitting in, I remember a trip to the dermatologist, an old, overweight man in a long white coat with a helmet light that looked like it belonged here....</span></div>
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<span style="font-size: large;"><iframe allowfullscreen="" frameborder="0" height="315" src="http://www.youtube.com/embed/pCA04lFuu6M" width="420"></iframe></span></div>
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<span style="font-size: large;"><br /></span></div>
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<span style="font-size: large;">I remember leaving school to go see this clown whose diligent bedside manner left me with more than acne scars when he proclaimed in his best James Earl Jones voice to my mother in what sounded like slow motion.....</span></div>
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<span style="font-size: large;">"Yoooooooooooooooouuuuuurrrr soooooooooooooooooooon haaaaaas SEVEEEEEEEEEEEEEEEEEERE AAAAAAAAAAACNEEEEEEEEEEEE."</span></div>
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<div style="text-align: center;">
<span style="font-size: large;">I was prescribed <a href="http://www.webmd.com/drugs/drug-6661-Accutane+Oral.aspx?drugid=6661&drugname=Accutane+Oral">Accutane</a>. It dried me out, made my nose bleed, and gave me headaches. Great.</span></div>
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<span style="font-size: large;">Nothing like returning to my locker at age 15 just wanting to fit in with SEVERE ACNE and then having to return to see Darth Dumbass Bedside Manner and all he ever asked me was, "So....seen any good movies lately?" </span></div>
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<span style="font-size: large;">"No asshole. Seen any good, juicy boils lately?!?" </span></div>
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<span style="font-size: large;">I didn't. But I always wanted to. </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhD9P1GOypQfLTixW_j41ZZJKgZJ0Hm395Maf2nr-nkgcOMrvUCgjLi-Aw7a2RzTlYxS683geusLQLoHsBF3QUrvRSkRvrAbsRTdiH-w9mqA2r1L-yMCFTW1YWJ-dZOLojiIC9gxqV8Zgo/s1600/fast_forward.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-size: large;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhD9P1GOypQfLTixW_j41ZZJKgZJ0Hm395Maf2nr-nkgcOMrvUCgjLi-Aw7a2RzTlYxS683geusLQLoHsBF3QUrvRSkRvrAbsRTdiH-w9mqA2r1L-yMCFTW1YWJ-dZOLojiIC9gxqV8Zgo/s1600/fast_forward.png" /></span></a></div>
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<span style="font-size: large;">It's memories like these that come back as I sit here attacked by different, evil skin attacking dots.....</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiup-iGK2wYiXZEu5Ax9dqzi3uxinnvzQr03CvylCor9DEKjuvbD7VXu-hJUn8wuQxRVgkzwNvJ_1mlvx1ZAJTExLH04L9qZG5TkmnQNbn6ZXQ1E-GsuOXMCqCX6HbbFka6v9UodqGmzOA/s1600/chicken-pox.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-size: large;"><img border="0" height="261" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiup-iGK2wYiXZEu5Ax9dqzi3uxinnvzQr03CvylCor9DEKjuvbD7VXu-hJUn8wuQxRVgkzwNvJ_1mlvx1ZAJTExLH04L9qZG5TkmnQNbn6ZXQ1E-GsuOXMCqCX6HbbFka6v9UodqGmzOA/s320/chicken-pox.jpg" width="320" /></span></a></div>
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<span style="font-size: large;">Really???!?! ME??!?!! CHICKEN POX??!??! I eat healthy. I exercise vigorously 5-6x/week. I eat more veggies than the average person. I'm a damn <a href="http://www.cspinhealthy.com/">health coach</a> for Luke Skywalker sakes!!! </span></div>
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<span style="font-size: large;"><br /></span></div>
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<span style="font-size: large;">Here we go again. Twenty-five years later and it's time to put more scars on top of the ones that healed back when jean jackets and tape deck Walkmen ruled the world and MTV played music. </span></div>
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<span style="font-size: large;"><br /></span></div>
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<span style="font-size: large;">It's been almost a week. The itching has subsided. The pox are crusting over, and now I look to fight the good fight. </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisF8zgb0UtXP1PCTB8Tj2tsLuRLnJEx9MJKWKR6S3EvnKAEgEOt__UjK_xNIOSXqsnOJzU8UC8MxJlatqwbmw3F-2m3q7Lt4Jcm4Vsk-PNZ-6tSqG7H27Jm34SJp1sPP31iwmSU5RXW2w/s1600/star+wars.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="217" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisF8zgb0UtXP1PCTB8Tj2tsLuRLnJEx9MJKWKR6S3EvnKAEgEOt__UjK_xNIOSXqsnOJzU8UC8MxJlatqwbmw3F-2m3q7Lt4Jcm4Vsk-PNZ-6tSqG7H27Jm34SJp1sPP31iwmSU5RXW2w/s320/star+wars.jpg" width="320" /></a></div>
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<span style="font-size: large;">I refuse to scar this time! I will NOOOOOOOOOOOOOT HAAAAAAAAAAVVVVVE SEVEEEEEEEEEEEEERE SCAAAAAAAAAAARRIIIIIINNNNNNG!</span></div>
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<span style="font-size: large;"><br /></span></div>
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<span style="font-size: large;">So what am I doing? </span></div>
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<span style="font-size: large;"><b><span style="color: #cc0000;">Using <a href="http://health.howstuffworks.com/skin-care/problems/treating/oatmeal-baths2.htm">Oatmeal Baths</a>:</span></b> Oatmeal has anti-inflammatory properties that helps soothe inflamed skin. It's been huge to say the least. </span></div>
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<span style="font-size: large;"><br /></span></div>
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<span style="font-size: large;"><span style="color: #cc0000;"><b>Drinking Plenty of Water Especially <a href="http://www.articlediary.com/article/drink-coconut-water-health-benefits-of-coconut-water-140.html">Coconut Water</a>: </b></span>The nutrients in coconut water help repair damaged skin caused by chicken pox. </span></div>
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<span style="font-size: large;"><b><span style="color: #cc0000;">Ramping Up My <a href="http://www.totalbeauty.com/content/gallery/health-beauty-foods/p78842/page2">Leafy Greens</a> and <a href="http://www.livestrong.com/article/297112-fruits-that-are-good-for-skin-complexion/">Fruits</a> That are Good for the Skin:</span></b> Leafy green have beta-carotene, an anti-oxidant that helps repair the skin, and the nutrients in certain fruits can act the same.</span></div>
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<span style="font-size: large;">Here's my meal plan the past several days thanks to my <a href="http://www.integrativenutrition.com/">health coaching colleague</a>, Teresa!</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiy4TbxPiohpP5J_xMty0wJ1-jO4xTPCWuf1yCQoq3w0k7_o58ARVakKRFN5c1kKL_M6GaYE3Wmf4huI8wK9pdLIBeoHPk4Oa9MYu01XgGV0KdhGLFQBSYjRniPdT7nvbcLKv6v-NXRFFs/s1600/smoothie.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiy4TbxPiohpP5J_xMty0wJ1-jO4xTPCWuf1yCQoq3w0k7_o58ARVakKRFN5c1kKL_M6GaYE3Wmf4huI8wK9pdLIBeoHPk4Oa9MYu01XgGV0KdhGLFQBSYjRniPdT7nvbcLKv6v-NXRFFs/s1600/smoothie.JPG" /></a></div>
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<span style="font-size: large;">Ingredients:</span></div>
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<span style="font-size: large;">-4 apples</span></div>
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<span style="font-size: large;">-1 cucumber</span></div>
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<span style="font-size: large;">-handful of fresh kale</span></div>
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<span style="font-size: large;">Run the above through my <a href="http://www.slowjuicer.com/">juicer</a></span></div>
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<span style="font-size: large;">Add the juice into my <a href="http://www.vita-mix.com/">blender</a> and mix in the following:</span></div>
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<span style="font-size: large;"><br /></span></div>
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<span style="font-size: large;">-1 avocado</span></div>
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<span style="font-size: large;">-3 cups of blueberries</span></div>
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<span style="font-size: large;">-coconut water</span></div>
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<span style="font-size: large;">-Protein Powder (optional, but I use <a href="http://www.sunwarrior.com/">SunWarrior</a>)</span></div>
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<span style="font-size: large;"><br /></span></div>
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<span style="font-size: large;">Oh.........and I have seen some good movies lately as I have nothing better to do with so much time, but I'd never let that crusty, antiquated dermatologist know that!</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUuVnUOUd1Pq7rRGQFT3MYp1Guyrcvuqk9UQn8jltvDV8jv-czl9eITYqfOhoBgMNyAqIgDAYhvPo1mwTToQE-5An3b4gKGjKKeutqdN1siEwlh2qDpJLwLOI3RdmiZAMtv0-9NVynKvM/s1600/old_doctor.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUuVnUOUd1Pq7rRGQFT3MYp1Guyrcvuqk9UQn8jltvDV8jv-czl9eITYqfOhoBgMNyAqIgDAYhvPo1mwTToQE-5An3b4gKGjKKeutqdN1siEwlh2qDpJLwLOI3RdmiZAMtv0-9NVynKvM/s320/old_doctor.gif" width="163" /></a></div>
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<br /></div>Cspinhttp://www.blogger.com/profile/07445827890103284556noreply@blogger.com0tag:blogger.com,1999:blog-1439839427188229250.post-60905739913347820072012-06-14T05:54:00.002-07:002012-06-14T05:54:21.773-07:00The Real Killer<div style="text-align: center;">
<span style="font-size: large;">When I was a kid, I used to be afraid this guy was going to get me</span></div>
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</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpnc2R-mAjAu-Qz-gN2EibknvD3-0Tv8xbuTULgjP7-JUBKVD2Y-gXpPBt_s9Uit1dNtH3-_y1SrX4R8Rc2tvua3X7IsEzTdma_FK5OCh7l1hgg4Wq2CjyZEhTNP_3LWUwtc1pLDoPQIw/s1600/freddy-krueger.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="188" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpnc2R-mAjAu-Qz-gN2EibknvD3-0Tv8xbuTULgjP7-JUBKVD2Y-gXpPBt_s9Uit1dNtH3-_y1SrX4R8Rc2tvua3X7IsEzTdma_FK5OCh7l1hgg4Wq2CjyZEhTNP_3LWUwtc1pLDoPQIw/s200/freddy-krueger.jpg" width="200" /></a></div>
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<span style="font-size: large;"></span></div>
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<br />
<span style="font-size: large;">The reality is....</span><br />
<br />
<span style="font-size: large;"> </span><span style="font-size: large;">THIS is going to get me.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZq8AHL-A5NArvk1rK77cn8NuoGsgq_FCEnZR8U2t5u_PaoJAYWtvvf4X8HzNriO-FibrOVeP8SEgKP-zSf-TyNbhdx5-Vlbv1Wq_bms8p5lQi3TYytk4bVx62goONNmZgRFEsX_96REo/s1600/sugar.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZq8AHL-A5NArvk1rK77cn8NuoGsgq_FCEnZR8U2t5u_PaoJAYWtvvf4X8HzNriO-FibrOVeP8SEgKP-zSf-TyNbhdx5-Vlbv1Wq_bms8p5lQi3TYytk4bVx62goONNmZgRFEsX_96REo/s320/sugar.jpg" width="320" /></a></div>
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<span style="font-size: large;">Find out how......</span></div>
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<center><embed allowfullscreen="true" allowscriptaccess="always" background="#333333" flashvars="si=254&&contentValue=50122492&shareUrl=http://www.cbsnews.com/video/watch/?id=7403942n&tag=api" height="279" salign="lt" scale="noscale" src="http://cnettv.cnet.com/av/video/cbsnews/atlantis2/cbsnews_player_embed.swf" type="application/x-shockwave-flash" width="425"></embed></center>Cspinhttp://www.blogger.com/profile/07445827890103284556noreply@blogger.com0tag:blogger.com,1999:blog-1439839427188229250.post-19298983165170339632012-06-11T16:32:00.001-07:002012-06-11T16:32:56.332-07:00Focused!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7N4T985Ki_seV9svXyetTenc-2L-0pTTbIJ9lo5eZvxIWr0HuqrHUY8MIneHJi11ouHlExIe66qNJIOcX9slrMgPU8NIR5zWLn9RJs-Ezj-0UbK1pODBcuKlz1vV1QsM7Li3mqKA3lqg/s1600/Focus-in-sky-blue.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7N4T985Ki_seV9svXyetTenc-2L-0pTTbIJ9lo5eZvxIWr0HuqrHUY8MIneHJi11ouHlExIe66qNJIOcX9slrMgPU8NIR5zWLn9RJs-Ezj-0UbK1pODBcuKlz1vV1QsM7Li3mqKA3lqg/s320/Focus-in-sky-blue.jpg" width="320" /></a></div>
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<span style="font-size: large;">I believe I've found my focus. Here's why:</span></div>
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<span style="font-size: large;">Got my body fat measured at <a href="http://www.nifs.org/Club/Scripts/Home/home.asp">The National Institute of Fitness and Sport</a>: 28.9%</span></div>
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<span style="font-size: large;">My family started The <a href="http://www.gapsdiet.com/Home_Page.html">G.A.P.S. Diet</a>, a modified approach. The kids have been doing great, and it's much easier to be mindful of my food when the whole family is invested. </span></div>
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<span style="font-size: large;">I've zeroed on my portion control and being mindful of what a full portion of something should be. </span></div>
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<span style="font-size: large;">I'm trying to slow down when I eat. Never easy.</span></div>
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<span style="font-size: large;">I've stared <a href="http://www.2guyscrossfitting.wordpress.com/">another blog</a> with a close friend of mine as an accountability measure with working out. </span></div>
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<span style="font-size: large;">In three months, I'll return to the <a href="http://www.nifs.org/club/scripts/library/view_document.asp?GRP=14754&NS=PUB_FIT&APP=80&DN=BODPOD">Bod Pod</a> and get my body fat retested. </span></div>
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<span style="font-size: large;">FOCUSED!</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3kNKDmQOFa96DEkQec86JFWqFp9PzWLd5t7VJMy0H9EPZge06bucDcJP4twrniW2DqtdW6-BRtzwuxrHWEV2knSQBkEs11Mjk6X8Q8ijFOq2v-J-kw4f1IbIu3IzuHCDugUtVo-SgLs0/s1600/focus-goals.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="241" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3kNKDmQOFa96DEkQec86JFWqFp9PzWLd5t7VJMy0H9EPZge06bucDcJP4twrniW2DqtdW6-BRtzwuxrHWEV2knSQBkEs11Mjk6X8Q8ijFOq2v-J-kw4f1IbIu3IzuHCDugUtVo-SgLs0/s320/focus-goals.jpg" width="320" /></a></div>
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<br /></div>Cspinhttp://www.blogger.com/profile/07445827890103284556noreply@blogger.com0tag:blogger.com,1999:blog-1439839427188229250.post-91087335957911936222012-06-04T14:50:00.002-07:002012-06-04T14:50:25.987-07:00The 2 Step<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHxd01yjTsHt9oVRG_Gz2v1VTXsHxwkosbIaDakA9FOLlUj6fuA5PbgFLZNolREkYwI7CiN5seDLZBnEw3qYHOO19OOPNsedLda10h5DaGTl_-MHHY1B_YrFw3ETJpEwzYC63pCqC2kzc/s1600/2+step.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHxd01yjTsHt9oVRG_Gz2v1VTXsHxwkosbIaDakA9FOLlUj6fuA5PbgFLZNolREkYwI7CiN5seDLZBnEw3qYHOO19OOPNsedLda10h5DaGTl_-MHHY1B_YrFw3ETJpEwzYC63pCqC2kzc/s320/2+step.jpg" width="217" /></a></div>
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<span style="font-size: large;">I'm doing a 2 step this week, but I'm no dancer.</span></div>
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<span style="font-size: large;"><b style="text-align: left;">Step 1:</b><span style="text-align: left;"> I'm starting the </span><a href="http://www.gapsdiet.com/Home_Page.html" style="text-align: left;">GAPS Diet </a><span style="text-align: left;">with my family. We need a good cleanse, and we are also searching for a holistic way to treat our daughter's skin issues. I also need a jumpstart for buckling down on my diet as I enter the summer months. (I'm a school counselor during the day and have a fair amount of time in the summer. This is when I refocus my dietary habits as I have more time to plan, cook, etc.) </span></span></div>
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<span style="text-align: left;"><span style="font-size: large;">For more information, here is part 1 of 7 of a GAPS Diet lecture.</span></span></div>
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<span style="font-size: large;"><iframe allowfullscreen="" frameborder="0" height="315" src="http://www.youtube.com/embed/lnbtmqO204Q" width="560"></iframe>
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<span style="font-size: large;"><b>Step 2: </b> I'm going to sit in this on Saturday:</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEie7x8YIygR4r7ZI5oWBzOKcgytcnu2YEAjFM_HPOEeyDVtp9165kRyRMwIJCCQpnhndUeyqCGZC5iwQrlv4sZKHp02qsrxm-KaOslZjXOc_PNMq3ygIOcMtXs-Bss1S4TwIh0KZCuQuzg/s1600/Bod-Pod-1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-size: large;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEie7x8YIygR4r7ZI5oWBzOKcgytcnu2YEAjFM_HPOEeyDVtp9165kRyRMwIJCCQpnhndUeyqCGZC5iwQrlv4sZKHp02qsrxm-KaOslZjXOc_PNMq3ygIOcMtXs-Bss1S4TwIh0KZCuQuzg/s320/Bod-Pod-1.jpg" width="240" /></span></a></div>
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<span style="font-size: large;">I'm not<a href="http://www.youtube.com/watch?v=sdz4dCMGbbw"> Mork from Ork summoning Orson</a>, however I miss those good wholesome shows! I want to get my body fat composition measured and this is the best way I've heard to do it. It's a <a href="http://www.nifs.org/club/scripts/library/view_document.asp?GRP=14754&NS=PUB_FIT&APP=80&DN=BODPOD">Bod Pod</a>, and I'll be heading to the <a href="http://www.nifs.org/Club/Scripts/Home/home.asp">National Institute for Fitness and Sport</a> here in Indianapolis. As I tell <a href="http://www.cspinhealthy.com/">my health coaching clients</a>, "I am your accountability measure." Well, I need my own accountability as I want to lean out and lower my body fat. I figure this is the first step.</span></div>
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<span style="font-size: large;">Nanu Nanu!</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghN-b-dP2fVUGa3E3VJexhFEWtLCKdizxC12zmO0O3bdY564SPMixvjEBRH-tGLlJzYAplGly20ByTk4DAlTdS6D6iVjpfePZbynZZXuYaEm-OzvjVLmqQN0clZGyN2DXY7jPUb-fqFfc/s1600/nanonano.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghN-b-dP2fVUGa3E3VJexhFEWtLCKdizxC12zmO0O3bdY564SPMixvjEBRH-tGLlJzYAplGly20ByTk4DAlTdS6D6iVjpfePZbynZZXuYaEm-OzvjVLmqQN0clZGyN2DXY7jPUb-fqFfc/s1600/nanonano.jpg" /></a></div>
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<span style="font-size: large;"><br /></span></div>Cspinhttp://www.blogger.com/profile/07445827890103284556noreply@blogger.com0tag:blogger.com,1999:blog-1439839427188229250.post-76032195670054392812012-06-02T13:04:00.001-07:002012-06-02T13:05:08.069-07:00The Catalyst<div style="text-align: center;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjC8VmEZBjz_kW6s6POZ8fp-7e4WOQpBtKNvdJ8xtZTxNIV-WEc6zf7jiAo7FSla8UAb6l_ilZGB7IFaAUFNSx42eItQJpGZdOloLKAdDj7wvAjt6cw7IrvAHrB6gqpnpGwwndUnZQgWBU/s1600/catalyst+logo_0.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjC8VmEZBjz_kW6s6POZ8fp-7e4WOQpBtKNvdJ8xtZTxNIV-WEc6zf7jiAo7FSla8UAb6l_ilZGB7IFaAUFNSx42eItQJpGZdOloLKAdDj7wvAjt6cw7IrvAHrB6gqpnpGwwndUnZQgWBU/s200/catalyst+logo_0.png" width="200" /></a></div>
<span style="font-size: large;">It will be two years this summer since I found <a href="http://www.crossfit.com/">Crossfit</a>. And it goes without saying that Crossfit is the catalyst for the progress I've made with my overall health. Because Crossfit is "<a href="http://www.crossfit.com/cf-info/what-crossfit.html">constantly varied functional movement done at high intensity" and "specializes in not specializing</a>," there is always a dog to chase. In the past two years I've gotten the following from Crossfit:</span></div>
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<span style="font-size: large;">--A <a href="http://www.crossfitcarmel.com/">community</a> of like-minded friends, acquaintances, and colleagues with whom to surround myself. </span></div>
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<span style="font-size: large;">--A clearer understanding about how to fuel my body for optimal health.</span></div>
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<span style="font-size: large;">--The desire to become a <a href="http://www.cspinhealthy.com/">Certified Health and Nutrition Coach</a>. </span></div>
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<span style="font-size: large;">--My <a href="http://www.crossfit.com/cf-info/certs.shtml">Level 1 Crossfit Coaching Certification</a>.</span></div>
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<span style="font-size: large;">--More strength than I've ever had in my life.</span></div>
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<span style="font-size: large;">--Pull ups.</span></div>
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<span style="font-size: large;">--The belief that I can be prepared for anything at any time no matter if it's physical, mental, or emotional.</span></div>
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<span style="font-size: large;">--A sport where I can compete.</span></div>
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<span style="font-size: large;">Just yesterday, I competed in my second Crossfit Total Competition. This involves the following foundational lifts: The Deadlift; The Strict Press; and the Back Squat. You can read about the rules <a href="http://library.crossfit.com/free/pdf/52-2006_CFTotal.pdf">here</a>, but essentially you get three chances at each lift. Your "TOTAL" is the sum of all three of your lifts.</span></div>
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<span style="font-size: large;">If you asked anyone who knew me growing up if they could see me actually lifting weights, they may keel over in an exhaustion of laughter. Nonetheless, at age 40, I love it. However, at 6'2" tall and weighing in at 252 lbs., a part of my brain states that I should be stronger than I am. Yet, the rational side says, "Chill dude. It's not about where you are. It's about where you want to go." With that being said, here's my point.</span></div>
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<span style="font-size: large;"><a href="http://cspinhealthy.blogspot.com/2011/06/crossfit-total.html">A year ago</a> I posted the following numbers for my Crossfit Total:</span></div>
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<span style="font-size: large;">Back Squat: 300 lbs.</span></div>
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<span style="font-size: large;">Strict Press: 145 lbs.</span></div>
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<span style="font-size: large;">Deadlift: 375 lbs.</span></div>
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<span style="font-size: large;">Crossfit Total = 820</span></div>
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<span style="font-size: large;">Yesterday, a year later.....</span></div>
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<span style="font-size: large;">Back Squat: 330 lbs.</span></div>
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<span style="font-size: large;">Strict Press: 175 lbs.</span></div>
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<span style="font-size: large;">Deadlift: 420 lbs.</span></div>
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<span style="font-size: large;">Crossfit Total = 925</span></div>
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<span style="font-size: large;">Here is my scorecard....</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJqXDz8Fnb4HoUyzApuIFHxO3ooIzLG-XmnFXYmg7TEuCRo0jRl5-Z9r8Ebs7YBLaufk6cqHaxgqeE5Jl4W5xH4tTr2zWsQ1gC0QQmwEYcgaiU1fM39b6l1hF3glzAKGjaE2JrkMqBQzE/s1600/Crossfit+Total.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-size: large;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJqXDz8Fnb4HoUyzApuIFHxO3ooIzLG-XmnFXYmg7TEuCRo0jRl5-Z9r8Ebs7YBLaufk6cqHaxgqeE5Jl4W5xH4tTr2zWsQ1gC0QQmwEYcgaiU1fM39b6l1hF3glzAKGjaE2JrkMqBQzE/s1600/Crossfit+Total.JPG" /></span></a></div>
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<span style="font-size: large;">So I'm 40 years old. I weigh 252 lbs. I've maintained my weight over the past year. I'm stronger than I've ever been, and my endurance is pretty good, I think, for a guy my size. But after yesterday's competition, I was able to articulate what I've been thinking about for some time:</span></div>
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<b><u><span style="font-size: large;">My New Goals</span></u></b></div>
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<span style="font-size: large;">--I want to decrease my body fat percentage.</span></div>
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<span style="font-size: large;">--I want to keep getting stronger.</span></div>
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<span style="font-size: large;">--I want to increase my endurance.</span></div>
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<span style="font-size: large;">There are many byproducts that will become from these, and the above three goals are what I've come to believe will aide me in being the healthiest me possible.</span></div>
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<span style="font-size: large;">How am I going to do all of that? Great question! Stay tuned for a few upcoming posts as I will share the steps I am taking. </span></div>
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<span style="font-size: large;">Here's a clue one of those steps...</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6bfsh1_2MCQir4yhuIEBEDmgOMstCP0E7mEro5jsB-yk_scb6bp2msrckFO0kwm5Hc_91t-6XtcLW-oJ5xG5W5U3CjPJvgXU9rRccjFedjH1lByq5EVsBWxiAFERkvPH7Ryg5qSubnUQ/s1600/marrow-bones.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6bfsh1_2MCQir4yhuIEBEDmgOMstCP0E7mEro5jsB-yk_scb6bp2msrckFO0kwm5Hc_91t-6XtcLW-oJ5xG5W5U3CjPJvgXU9rRccjFedjH1lByq5EVsBWxiAFERkvPH7Ryg5qSubnUQ/s320/marrow-bones.jpg" width="320" /></a></div>
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</div>Cspinhttp://www.blogger.com/profile/07445827890103284556noreply@blogger.com1tag:blogger.com,1999:blog-1439839427188229250.post-41194490448199289602012-04-11T17:56:00.000-07:002012-04-11T17:58:32.046-07:00Fight Gone Bad<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMjAFHowjjN10imjrDS9vcTH-dIgw3eMT9MbS0TDFVFn20mLaxMiJ_HRcEFWROMo7uJGTOpCmIOFkoUfkplb_ESb1peppAMOMn5f229ihZhOgoCSkawYVqfTefWPHhVy24LwFkiasdApo/s1600/fgb.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMjAFHowjjN10imjrDS9vcTH-dIgw3eMT9MbS0TDFVFn20mLaxMiJ_HRcEFWROMo7uJGTOpCmIOFkoUfkplb_ESb1peppAMOMn5f229ihZhOgoCSkawYVqfTefWPHhVy24LwFkiasdApo/s400/fgb.jpg" width="400" /></a></div>
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<span style="font-size: large;">Well I neglected that yesterday was actually the 30th picture, but here's one more for extra credit. Today was a classic <a href="http://www.crossfit.com/">Crossfit</a> work out at <a href="http://www.crossfitcarmel.com/">CFC</a>. Fight Gone Bad is a crazy, hard workout. Here's my results. </span></div>
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<span style="font-size: large;">And here is an explanation of what Fight Gone Bad is all about from the founder of Crossfit, Greg Glassman.</span></div>
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<iframe allowfullscreen="" frameborder="0" height="315" src="http://www.youtube.com/embed/DC19O4cgvp4" width="420"></iframe></div>Cspinhttp://www.blogger.com/profile/07445827890103284556noreply@blogger.com0tag:blogger.com,1999:blog-1439839427188229250.post-86929824524028113492012-04-11T03:24:00.003-07:002012-04-11T03:24:29.030-07:00Favorite Food<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYGDKH_qZRALmoSbrhUEiADcI8lZrBBxJ25OzxONpCg5kifLx0cytrdDff-B33apCsNcgKBfmEm4OJfZTcLyub81iD_ZQ3SDZEF7HMc-uuNWU6JvtnRq81NnO3utZwnLiNAOewnQI2xtM/s1600/salmon.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYGDKH_qZRALmoSbrhUEiADcI8lZrBBxJ25OzxONpCg5kifLx0cytrdDff-B33apCsNcgKBfmEm4OJfZTcLyub81iD_ZQ3SDZEF7HMc-uuNWU6JvtnRq81NnO3utZwnLiNAOewnQI2xtM/s400/salmon.JPG" width="300" /></a></div>
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<span style="font-size: large;">Quite possibly my favorite food and packed full of <a href="http://www.livestrong.com/article/367461-smoked-salmon-benefits/">protein and other great nutritional stuff</a>!</span></div>Cspinhttp://www.blogger.com/profile/07445827890103284556noreply@blogger.com0tag:blogger.com,1999:blog-1439839427188229250.post-5228135690296581342012-04-10T15:26:00.000-07:002012-04-10T15:26:10.102-07:00Real Fast (Casual) Food<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZGDKQiUetQ5QsOCzRX05t5GaPNEL5fP7D8IKgrfOIq_BskQx16d4Dv0-sY2IplMyX4-Nv0A3ACjTzdI-DHp8qZrn3lSfDeNloiAcbAz_XHxrN5lWRoWboaa6gx_wRq41eDk8YGjU8H5I/s1600/chipotle.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZGDKQiUetQ5QsOCzRX05t5GaPNEL5fP7D8IKgrfOIq_BskQx16d4Dv0-sY2IplMyX4-Nv0A3ACjTzdI-DHp8qZrn3lSfDeNloiAcbAz_XHxrN5lWRoWboaa6gx_wRq41eDk8YGjU8H5I/s1600/chipotle.JPG" /></a></div>
<div style="text-align: center;">
<span style="font-size: large;">My family's go to <a href="http://www.chipotle.com/en-US/Default.aspx?type=default">fast casual food that</a> has <a href="http://www.chipotle.com/en-US/fwi/fwi.aspx">real ingredients</a> and packed full of <a href="http://www.chipotle.com/en-US/menu/nutritional_information/nutritional_information.aspx">protein</a>. </span></div>Cspinhttp://www.blogger.com/profile/07445827890103284556noreply@blogger.com0tag:blogger.com,1999:blog-1439839427188229250.post-72222397774112275092012-04-09T12:34:00.001-07:002012-04-09T12:35:10.248-07:00Grow Some Herbs<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIweJ_wF5N08tJPVRPnMmn8cmCs67CcAE4I0YJu2-47g6boV4GdVNmHAoPO7yIdkg0o6NYvi_sEQUEhOISEFue4an1lkoQ_jXyiJ52RiJmFp0021B7CMrlBmwkD08NohakHva2u1hhSks/s1600/photo.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIweJ_wF5N08tJPVRPnMmn8cmCs67CcAE4I0YJu2-47g6boV4GdVNmHAoPO7yIdkg0o6NYvi_sEQUEhOISEFue4an1lkoQ_jXyiJ52RiJmFp0021B7CMrlBmwkD08NohakHva2u1hhSks/s400/photo.JPG" width="300" /></a></div>
<div style="text-align: center;">
<span style="font-size: large;">Mint, sage and oregano <a href="http://www.oprah.com/health/Urban-Farmer-Gayla-Trail-Explains-How-to-Grow-Your-Own-Food">growing</a> out back.</span></div>Cspinhttp://www.blogger.com/profile/07445827890103284556noreply@blogger.com0tag:blogger.com,1999:blog-1439839427188229250.post-33853562126752474222012-04-08T06:06:00.001-07:002012-04-08T06:07:09.983-07:00Passover Staple<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHYfVN9RM2HRrjtHPdiMdijIzw130lcXSjSysjhJpCVTrVZWHlvdyDcH5tEDip_ledaatYVSFxxWioiQGxvz8CSlpRLM-mPX7IDDivd7fYbl4aIf1UhfbBrRVWq4XINWtqNDNZ2frKABA/s1600/charoset.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHYfVN9RM2HRrjtHPdiMdijIzw130lcXSjSysjhJpCVTrVZWHlvdyDcH5tEDip_ledaatYVSFxxWioiQGxvz8CSlpRLM-mPX7IDDivd7fYbl4aIf1UhfbBrRVWq4XINWtqNDNZ2frKABA/s400/charoset.JPG" width="300" /></a></div>
<div style="text-align: center;">
<span style="font-size: large;">A Passover staple: <a href="http://www.slate.com/blogs/browbeat/2012/04/04/best_charoset_recipe_it_should_look_like_mortar_and_taste_like_dates_walnuts_and_apples.html">Charoset</a>. Packs some protein. </span></div>Cspinhttp://www.blogger.com/profile/07445827890103284556noreply@blogger.com0tag:blogger.com,1999:blog-1439839427188229250.post-20932389289686175442012-04-07T07:10:00.000-07:002012-04-07T07:10:59.232-07:00Aaaaaalligator!!!<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcL6644bw5ZgdDt9eCqWrPjBZriKXVY5H0l65bSMDHpeggGeKSDAHFvUVsalB0ktHgRVCGQiY24H-6PhyhX1ZfuxKFX31ktSHAIglgZOtpJmUG7ZTfI0BjgXJbMqzHtl33u6QY8Z6ioh4/s1600/alligator.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcL6644bw5ZgdDt9eCqWrPjBZriKXVY5H0l65bSMDHpeggGeKSDAHFvUVsalB0ktHgRVCGQiY24H-6PhyhX1ZfuxKFX31ktSHAIglgZOtpJmUG7ZTfI0BjgXJbMqzHtl33u6QY8Z6ioh4/s400/alligator.JPG" width="400" /></a></div>
<div style="text-align: center;">
<span style="font-size: large;">While on vacation saw this guy on <a href="http://www.clubcorp.com/Clubs/Golden-Bear-Golf-Club-at-Indigo-Run">the golf course</a>. Then, actually tried alligator at what turned out to be <a href="http://www.roastfishandcornbread.com/">my favorite meal</a> in 20 years in Hilton Head. Alligator packs some <a href="http://www.livestrong.com/article/429395-nutritional-facts-on-alligator-meat/">serious health benefits</a>.</span></div>Cspinhttp://www.blogger.com/profile/07445827890103284556noreply@blogger.com0tag:blogger.com,1999:blog-1439839427188229250.post-25555073807697457242012-04-06T09:00:00.000-07:002012-04-06T13:47:17.977-07:00Happy<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHgqYb5IaFur7ndLSPFBUD8QFHY-G7MPhZbWmNL56pKtjIdqRKzhPHtfms8bXczYcDYOHbNFyIlrC5eLIP19NAwhJ81kHKcxxL-BBNSmhXLhCGQeXFViLu3g3mDpZ27wr-H1oauawTu_g/s1600/libs.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHgqYb5IaFur7ndLSPFBUD8QFHY-G7MPhZbWmNL56pKtjIdqRKzhPHtfms8bXczYcDYOHbNFyIlrC5eLIP19NAwhJ81kHKcxxL-BBNSmhXLhCGQeXFViLu3g3mDpZ27wr-H1oauawTu_g/s400/libs.JPG" width="300" /></a></div>
<div style="text-align: center;">
<span style="font-size: large;">This makes me happy and that has to be healthy.</span></div>Cspinhttp://www.blogger.com/profile/07445827890103284556noreply@blogger.com0tag:blogger.com,1999:blog-1439839427188229250.post-29425426551364504122012-04-05T06:25:00.004-07:002012-04-05T06:26:13.323-07:00Out and Back<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjuaG6y8iThyphenhyphenfM1eMYw5dQNgRn74gJ91K8OhpcA8muXaSuTIHtqPHJ_VXYB7BqbEZfSui400kNBOoe07Kl4YkpyGBIcfA8_uJkcC0MfUzhQJsB8R6464xvVlD0HPR2xNB6pMgRntuTOtUY/s1600/out+and+back.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjuaG6y8iThyphenhyphenfM1eMYw5dQNgRn74gJ91K8OhpcA8muXaSuTIHtqPHJ_VXYB7BqbEZfSui400kNBOoe07Kl4YkpyGBIcfA8_uJkcC0MfUzhQJsB8R6464xvVlD0HPR2xNB6pMgRntuTOtUY/s400/out+and+back.JPG" width="300" /></a></div>
<div style="text-align: center;">
<span style="font-size: large;">A great <a href="http://www.fitsugar.com/Tips-Running-Sand-1682150">out and back run route</a> today!</span></div>Cspinhttp://www.blogger.com/profile/07445827890103284556noreply@blogger.com0tag:blogger.com,1999:blog-1439839427188229250.post-32862008751745404322012-04-04T05:24:00.002-07:002012-04-04T05:24:47.145-07:00Lettuce<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpgAmAPHTCUEgkM_bYGoWhuKsuUrPf0Ztf8s7GEwydcE92VvJ1XNBWanbfaLkLc3ZKnSF2jbqXlx6FOXhQKoQiNZ4L7ej-KcZbDrTOY2DeBRoqR8uaQ6fwf_QSXyFqONglIxDqRKH7Ljg/s1600/lettuce.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpgAmAPHTCUEgkM_bYGoWhuKsuUrPf0Ztf8s7GEwydcE92VvJ1XNBWanbfaLkLc3ZKnSF2jbqXlx6FOXhQKoQiNZ4L7ej-KcZbDrTOY2DeBRoqR8uaQ6fwf_QSXyFqONglIxDqRKH7Ljg/s320/lettuce.JPG" width="240" /></a></div>
<div style="text-align: center;">
<span style="font-size: large;">Who's going to argue when he says, "Can I <a href="http://www.thenourishinggourmet.com/2011/09/5-tips-for-eating-salads-with-children.html">eat the lettuce</a>?"</span></div>Cspinhttp://www.blogger.com/profile/07445827890103284556noreply@blogger.com0tag:blogger.com,1999:blog-1439839427188229250.post-52990550859165391462012-04-03T05:59:00.000-07:002012-04-03T05:59:24.127-07:00Get Some Greens<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGfHmbQIny9aNb8MEAtd76UT7R-zVLCNF6pvCvSZLiIS1uf3DIMYa8bxg_0SLa02gWOwr1F5odfC234cMgTrKjjad_kSKDSVcCVJFY6_SxH2hYtGDQax4op3BB_Grv47a40U7sb70TgNY/s1600/greens.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGfHmbQIny9aNb8MEAtd76UT7R-zVLCNF6pvCvSZLiIS1uf3DIMYa8bxg_0SLa02gWOwr1F5odfC234cMgTrKjjad_kSKDSVcCVJFY6_SxH2hYtGDQax4op3BB_Grv47a40U7sb70TgNY/s400/greens.JPG" width="298" /></a></div>
<div style="text-align: center;">
Had me some finer <a href="http://health.howstuffworks.com/wellness/food-nutrition/natural-foods/natural-weight-loss-food-collard-greens-ga.htm">collard greens</a> at one fiiiine Suthun' <a href="http://www.hhbackyard.com/">restaurant</a> last night. </div>Cspinhttp://www.blogger.com/profile/07445827890103284556noreply@blogger.com0tag:blogger.com,1999:blog-1439839427188229250.post-33961050687849583542012-04-02T13:18:00.000-07:002012-04-02T13:18:13.735-07:00Oysters<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHpEmGwlLwC4qAZTplsqADEyftNNN8b3K6FcJPwPfZ89eT1-ImCB2lz6v3PUsL5onYYGVxx800rrN5EgLH-qRv0d2YVZUj-cvYxi0e-32w2GVi36kb7x04qXhW2y6Rr_9b4C2Dt5c0zs4/s1600/oysters.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="298" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHpEmGwlLwC4qAZTplsqADEyftNNN8b3K6FcJPwPfZ89eT1-ImCB2lz6v3PUsL5onYYGVxx800rrN5EgLH-qRv0d2YVZUj-cvYxi0e-32w2GVi36kb7x04qXhW2y6Rr_9b4C2Dt5c0zs4/s400/oysters.JPG" width="400" /></a></div>
<div style="text-align: center;">
<span style="font-size: large;">I could eat these every day. They are ridiculously <a href="http://www.livestrong.com/article/412147-health-benefits-of-oysters/">good for you</a>. I love being on the coast!</span></div>Cspinhttp://www.blogger.com/profile/07445827890103284556noreply@blogger.com0tag:blogger.com,1999:blog-1439839427188229250.post-35575874970457613712012-04-01T05:30:00.000-07:002012-04-01T05:31:12.740-07:00Photo-a-Day: Vacation Workout<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGEjHpS10TQblhYa6DxAiNncTj_ujouW55PjbsVRO1KugEjlaDaqAJnicQk3qpXbkF2dzZwqdJ-Hl9kxFoinID2HdheMpD1qOwp4LLkshUSkkRVbivFOvfrOe2z9y7rQKRg922CyE8m2s/s1600/hands.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="476" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGEjHpS10TQblhYa6DxAiNncTj_ujouW55PjbsVRO1KugEjlaDaqAJnicQk3qpXbkF2dzZwqdJ-Hl9kxFoinID2HdheMpD1qOwp4LLkshUSkkRVbivFOvfrOe2z9y7rQKRg922CyE8m2s/s640/hands.JPG" width="640" /></a></div>
<div style="text-align: center;">
<a href="http://www.crossfithhi.com/">Crossfit Hilton Head</a> got the best of me again, but had another great experience. While I felt like quitting half way through this workout, I finished. </div>
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<div style="text-align: center;">
Thank you Craig Hysell, owner/coach for running a great <a href="http://www.crossfit.com/">Crossfit</a> facility.</div>
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<div style="text-align: center;">
Vacation<a href="http://www.crossfithhi.com/2012/03/saturday-3-31/"> W.O.D</a>.</div>
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4 rounds for time</div>
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25 pull ups</div>
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25 push ups</div>
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25 air squats</div>
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25 deadlifts at 135 lbs.</div>
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400 meter run</div>Cspinhttp://www.blogger.com/profile/07445827890103284556noreply@blogger.com0tag:blogger.com,1999:blog-1439839427188229250.post-55767782939201991612012-03-31T05:43:00.000-07:002012-03-31T05:43:09.517-07:00Life's a Beach<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKRRHV6zwPdxkwHEd6smIC8xCBgkrgRC0ElhuH8kvHwoU5cNxCPaK6c0j3qUqDJepRYZxYHEZSjm-QP16hh_kd0Ujdje3tfbjhvnDsbHJI4hznacYl5ENi1ygxdwyxBHXPQLDaeZc1nAo/s1600/beach.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKRRHV6zwPdxkwHEd6smIC8xCBgkrgRC0ElhuH8kvHwoU5cNxCPaK6c0j3qUqDJepRYZxYHEZSjm-QP16hh_kd0Ujdje3tfbjhvnDsbHJI4hznacYl5ENi1ygxdwyxBHXPQLDaeZc1nAo/s400/beach.JPG" width="400" /></a></div>
<div style="text-align: center;">
<span style="font-size: large;">This has to be <a href="http://naturalhealthezine.com/why-living-near-the-ocean-is-beneficial-to-your-health/">healthy</a>.</span></div>Cspinhttp://www.blogger.com/profile/07445827890103284556noreply@blogger.com0tag:blogger.com,1999:blog-1439839427188229250.post-36103566260323286012012-03-30T11:58:00.001-07:002012-03-31T11:09:41.451-07:00Friends Don't Let Friends<div class="bloggerplus_image_section">
</div>
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<img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIqb0hODu69yNDYjrVikMS0PRD5To_fySzxfFqaHd5qIh-QA8z3yssXUGDXXofRCvhXXkD-rFW_rI9uiwTg5m1rNdx_v2jTi_3JCtTFGY9nYo1QzuWO9DE9yHur2EmHLVs-n8rkS7P1H4/" /></div>
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Can you guess what this product is before clicking <a href="http://today.msnbc.msn.com/id/24831859/ns/today-today_health/t/energy-drinks-may-put-teenagers-risk/" target="_self">here</a> to read how awful this stuff is?!!? Had to take away from a student yesterday. </div>Cspinhttp://www.blogger.com/profile/07445827890103284556noreply@blogger.com0tag:blogger.com,1999:blog-1439839427188229250.post-75251240941023242452012-03-29T03:17:00.000-07:002012-03-29T03:17:58.085-07:00Old Skool<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgA3JofhzhfetCWbGhCI57s6CCzXDIRWSzjBROICFyEKDsvJKBuHM6IBpHh2x8RMBHvkYbf7tm5y6QP-Peqhqcek3LKTJmJxx5O7gEwRFdiqbwNa3fM4fTjr_zSpguJncu20PCJN6zGDA/s1600/DSC_0061.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgA3JofhzhfetCWbGhCI57s6CCzXDIRWSzjBROICFyEKDsvJKBuHM6IBpHh2x8RMBHvkYbf7tm5y6QP-Peqhqcek3LKTJmJxx5O7gEwRFdiqbwNa3fM4fTjr_zSpguJncu20PCJN6zGDA/s400/DSC_0061.jpg" width="266" /></a></div>
<div style="text-align: center;">
<span style="font-size: large;">Mixin' it old skool and works like <a href="http://www.vita-mix.com/">a brand new one</a>. Makes great smoothies.</span></div>Cspinhttp://www.blogger.com/profile/07445827890103284556noreply@blogger.com0tag:blogger.com,1999:blog-1439839427188229250.post-43131800530884453232012-03-28T03:19:00.000-07:002012-03-28T03:19:34.568-07:00Finally Got Kelp!!!<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjupHkp4tHnKCtYa2HZYmWISvPm0rNDUZ8bY3YhIrtHyxhti8TOkct4s9oA4YZvBsQN-wn4JNAQ63A6cyYHjBcSVTU1BEPmr2hvKuIqUOh-teK-FzbtbOoPU_CR52QLmkReLhG_Fnve2E0/s1600/DSC_0060.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjupHkp4tHnKCtYa2HZYmWISvPm0rNDUZ8bY3YhIrtHyxhti8TOkct4s9oA4YZvBsQN-wn4JNAQ63A6cyYHjBcSVTU1BEPmr2hvKuIqUOh-teK-FzbtbOoPU_CR52QLmkReLhG_Fnve2E0/s400/DSC_0060.jpg" width="266" /></a></div>
<div style="text-align: center;">
<span style="font-size: large;">I've been searching for kelp noodles for some time now. Finally found them. Great alternative to pasta and <a href="http://www.livestrong.com/article/273227-what-are-the-health-benefits-of-kelp-noodles/">great benefits</a>. </span> </div>Cspinhttp://www.blogger.com/profile/07445827890103284556noreply@blogger.com0tag:blogger.com,1999:blog-1439839427188229250.post-80883257552107635522012-03-27T03:01:00.001-07:002012-03-27T03:01:38.933-07:00Photo-a-Day: Brighten Up<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcpgowPn948NgZ2aE1t0JthU1d-rUFLW7Go4RVLc3ClNo65eApBXf9VMi0e99tOKuxT9z5uzkZ3OrfyI_tv7ho-LN__wV5ujOikI46PKm6X76KdqXjWOI3QbXNI5ALXJf9KAt024qNjV0/s1600/DSC_0055.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcpgowPn948NgZ2aE1t0JthU1d-rUFLW7Go4RVLc3ClNo65eApBXf9VMi0e99tOKuxT9z5uzkZ3OrfyI_tv7ho-LN__wV5ujOikI46PKm6X76KdqXjWOI3QbXNI5ALXJf9KAt024qNjV0/s400/DSC_0055.jpg" width="266" /></a></div>
<div style="text-align: center;">
<span style="font-size: large;">Brighten up your kitchen. </span> </div>Cspinhttp://www.blogger.com/profile/07445827890103284556noreply@blogger.com0