Monday, December 28, 2009

My Fitness Diary

Make sure you are checking in with James' Fitness Diary. He has a wealth of information for any of your fitness, weight loss, and nutritional needs. His Fitness Diary is in the left hand colomn, or click here to go directly.


I have always loved smoothies, but mine have always included just fruit. I have heard about green smoothies, but until today, I have never tried them. I have been really trying to eat more veggies, and I know it is better to eat them raw, so what better way than to stick them in the blender. This is not my picture of my smoothie, mine was more grayish blue because of the blueberries I put in it. This is what I tried today, and it turned out delicious---really!
*skim milk or soy milk
*a frozen banana
*handful of frozen blueberries
*agave (natural sugar substitute) or honey
*protein powder (you don't have to add this)
*tsp of almond butter, or natural peanut butter
I am really excited to try some with cucumber, and Kale. This is the link that inspired me, so click here, and get inspired to take control of your health in 2010.

*it is recommended to get a vita-mix, but my blender on my bosch was powerful enough.

Friday, December 25, 2009

Bring on 2010

Did you eat too much yesterday? So did I..... it was Christmas Day. It's the day after Christmas, and maybe some of you are thinking, "I'll start after the New Year." I have to admit, that thought came in to my mind also, but it's not ok to think that way, so keep telling yourself that you will start today!! Today is your day, drink your water, and start becoming accountable for your calories that you put into your mouth (write them down if you need to) We're going to get right back on track:

Give yourself a break, don't expect yourself to run back to the gym and sweat it out for a couple of hours (but more power to you if you do:)) This is a day to remind yourself that your HEALTH is a priority! Don't beat yourself up if you don't have a perfect workout, but because you are making it a priority, you will see results, and you will begin to start taking Control of your health!

Here are some ways you can stay active when at home:
* Get up and start moving, take a walk, or play with your kids.
* Do some pushups, situps, and jump rope in between
* run up and down your stairs in between cleaning to get your heart rate up.
* write down your food that you eat today just to start getting yourself to refocus.

Let's get motivated together to bring in 2010!

Monday, December 21, 2009

stocking stuffers that won't burst your belt

Because Christmas is full of food, candy, and traditions, we seem to think that we need to keep the same tradition for stocking stuffers, but here are a few ideas to change our way of thinking when it comes to stuffing the stocking. Iinstead of Candy, caramel popcorn, fudge, and all the sweet things, here are a few suggestions for a healthier, but fun stocking this year:

protein bars
raw nuts
vitaminD (we never get enough in the winter)
a new fitness video (my favorite this year from Yoga by Ruthi)
water bottles (I can never have enough of these)
Fitness magazines
iTunes gift cards
gift cards for the nearest health food store
gift certificates for massages/pedicures
high quality dark chocolate
candy canes (these are low in calorie, and take a while to eat)
a gift certificate to Desert Cliffs fitness resort

Thursday, December 17, 2009

The power of the mind

I have been thinking about this for a long time, and want to share some of my thoughts that have not only been about fitness, and health, but also about joy and happiness.

We are continually thinking daily, and daily we have thoughts both negative, and positive. Each day we may have thoughts of abundance, of poverty, of wealth, of health, of sickness, of being fat, of being slender, of being safe, of being unsafe, of being a victim, of being in charge, of being afraid, of being brave, of lack of self worth, of having self worth, of being happy, of being sad, of our faith, of our trials, of our joys, and the list could go on and on.

Each day we are faced with our thoughts, and we have to decide whether we want to keep them, or do we want to change them to something that will enhance our life in a positive way? It is these daily conscious thoughts that will become that which we see and experience in our own life. This is where our responsibility comes in. What do we want our mind to receive and act upon? How many times have we looked at a bad situation in our life and think it to be true when in reality, the only real truth about it is that we have allowed ourselves to be influenced by the thoughts of others.

The mind is like the earth and will grow whatever is planted in it. Do you want to plant seeds of beautiful flowers, and/or delicious fruits and vegetables, or do you want to plant seeds of a poisonous plant like poison oak?
It is up to you to responsibly plant the seeds for the harvest you wish to enjoy and experience.

My favorite analogy that I have found was used with a piano, but I changed it to a violin, because I think the violin when played with the heart can make the most beautiful music. You are the violinist. Your mind is the violin. The strings are your thoughts. How beautiful and creative will the composition of your life be? I grew up playing the violin, my mother taught the violin, and I have heard some awful screeches coming from the violin, and yet I have also heard the most amazing masterpieces-- These masterpieces are what I want to rehearse in my life, and I will practice every day until they become like the sound from an accomplished violinist.

I only hope that we each can be motivated to change the way we think about our life, our daily choices, our daily nagging, our daily complaining, and then take baby steps to switch those thought as we learn the power of a positive thought!

Sunday, December 6, 2009


This is a very exciting week for us at Desert Cliffs Fitness Resort. We have our first guests coming, and we are positive that they will be pleased with their stay. Here is the schedule that they will be participating in while they are here:
7:00 test ins
7:30 breakfast
8:00 yoga /Karen
9:15 leave for hike
12:30 lunch
2:15 intro to weights/ James
3:15 circuit w/James
4:15 pool class w/Tammy
5:30 dinner
6:00 lecture w/James

7:15 breakfast
8:00 balance body challenge/Karen
9:15 h20 strength w/Dani
11:00 leave for extended hike
12:30 lunch on rocks
5:30 dinner
6:15 lecture on basics of nutrition

5:45 zumba (optional) w/Emily
7:15 breakfast
8:00 spinning/Kathy (30 min)
9:00 leave for hike
12:30 lunch
2:00 pool/Tammy
3:00 circuit w/James
4:00 yoga w/Leanne
5:30 dinner
6:15 lecture w/James

7:30 breakfast
8:00 balance body challenge/Karen
9:15 H20 Strength/Dani
11:00 leave for extended hike
12:30 lunch on the rocks
5:30 dinner
7:00 hot yoga/Rebecca (optional)

7:30 breakfast
8:30 leave for hike
11:30 yoga/pilates w/Leanne
12:30 lunch
2:15 circuit w/James
3:15 cross fit w/Tammy
4:15 pool w/Tammy
5:30 dinner

7:30 test-outs
8:00 breakfast
8:30 leave for Zion with sack lunch
5:30 dinner

Tuesday, December 1, 2009

Our Accomodations

We are so excited to give our guests luxury at an affordable price. This is the kitchen where the chef will prepare all three of your delicious, healthy, low calorie meals. You will be able to interact with our chef and have all of your questions about food choices answered, and you will learn how to cook healthy at home.
Doesn't this tub look inviting after a day of working out, and being out in our red sand mountains.

This is a picture of another beautiful home you will have the luxury of feeling right at home and be able to get to know each of our guests in a comfortable and inviting atmosphere. It is also the perfect place to have a business retreat--who doesn't need employees who are learning to make better eating habits that will in return improve their working habits.

Just a couple more reasons why you can't pass up on taking a fitness retreat with us.
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