Have you heard the terms “zen state” or “zen time”?  It is often used in conjunction with yoga, which is what most people associate it with.  However, it is not a form of physical exercise.  The word ‘zen’ originates from a school of Chinese religion dating back to the 12th century but has been further expanded by the Japanese in more recent times.  Zen focuses on self enlightenment through meditation, but in our western world, it has become a word meaning a state of relaxation, inner peace and reflection in addition to meditation.  It is usually used in reference to time away from the rat race lifestyle we all lead, a much needed break from work, co-workers, kids and the pressures of everyday life to.  Zen is a place, which can be physical or virtual, that allows you to be totally calm and become re-energized.

I’ve stood on my soap box before when it comes to this topic, so it shouldn’t be any surprise to those of you who visit often when I say that fitness isn’t always about the strength, conditioning and wellness of the body itself.  Fitness is about the total wellness of our body in addition to our mind and soul.  If the mind and soul are out of balance, the body will soon follow (usually manifested as some form of illness, injury or even a lack of energy/motivation/dedication, etc.).  Through the last year and a half, as I have dealt with some substantially intense personal situations, I have experienced this more than once…just take my word for it.

Finding time for zen is *so* important!!  I know what you’re thinking, your days are already hopelessly full of appointments and meetings, not to mention the to-do list that you haven’t even had a chance to get to by the day’s end.  You’re probably already dismissing the idea of fitting one more thing into your already busy schedule by asking the age old question, “How am I supposed to find time for this too?”.  But before you dismiss it, allow me to give you a reason (or several) to fit it in.  The reality, my friends, is this:

If you don’t fit it in you will find yourself, as my mother used to say, at the end of your rope…your very frazzled and fraying rope.  You’ll be moody, depressed, irritable with your family, co-workers and friends, lacking energy and motivation and in a general state of unhappiness.  The bottom line is that we all need time to ourselves, for ourselves, to recharge our batteries, ground and center ourselves, find that inner peace and re-energize.

As I said before, zen is a place.  Where is your zen place?  All you have to do to find it is think of your happy place!  Don’t know what your happy place looks like?  Well, take a moment to go into a room where you can be by yourself and close the door.  Have a seat, close your eyes and let your mind go.  For most people, zen is found in some form of nature.  As you sit there with your eyes closed, take note of the images your mind creates.  Is there a waterfall nearby?  Or are you in a garden spot?  At the beach?  On a mountain trail?  Is there soft rain falling or bright sunshine streaming down?

I find my zen in the sound of water.  It could be a rippling lake, the babbling of a brook, a river talking as it runs by or the sound of lapping ocean waves on a white sand beach (in which case there would be cute cabana boy too – hey, a girl is allowed to dream!).  Regardless of what your zen place looks like or where it is located, find your spot.  Then, when life begins to get stressful, hectic, chaotic, fast paced and over the top, make the time to go there.  You will be amazed at how it positively impacts your overall well being.  Once you return from your zen place, life’s routines become easier and you are, once again, capable of accomplishing great things – all with a smile on your face.  Bonus!  :)

How many times have you heard the words “I dare ya!”, especially as you were growing up?  True, all too often it was preceded by the words “double-dog” as in, “I double-dog dare you”.  So what does this really mean and what does it have to do with health and fitness?  Well, according to Webster.com, DARE means “to have courage, to challenge, to confront, to act with imaginative or vivacious boldness”.  Hmm…I like it!  The double-dog adjective simply ups the ante or degree of the challenge (which I am *totally* okay with).  Now for the connection…and my dare.

Here we are, two weeks prior to the Christmas and New Year holidays.  This is often a time associated with indulgence and excess.  The dare?  To negotiate this time period without packing on the guilt.  I’ve written several blogs posts full of tips on how to negotiate the food side of the holidays, so this post deals more with the other side.

As you think back to the holidays growing up, do you remember food greater than you remember family fellowship times, being around loved ones (especially those who are no longer with us), and playing games?  Yes, I remember specific foods too (some that were actually good, some that we made fun of when no one was looking), but more than the greasy stuff, the sweet stuff, and the various jell-o concoctions (by the way, whose idea was it to put shredded carrots in lime jell-o anyway?  I mean, YUCK!  Whoever it was, they should be shot), I remember playing and good family times.  Don’t have family close by?  Get together with friends or look at serving the needs of those less fortunate in this world.  This is the stuff lasting memories are made of.  Indulge in making memories this season…I DARE ya!

As we near the end of the year, now is a good time to reassess your health and fitness goals.  Whether you are a lifelong fitness guru, or a newbie only a few months into your journey, take a few moments and assess your goals.

• Are you including the right mix of exercises each week? - Cardio vs Strength, muscle balance to avoid injury, any rehab exercises for injuries already sustained,  do you have correct form for the exercises you have chosen?  If you don’t know the answers to these questions, seek them out (i.e., hire/talk with a trainer, take an instructional class, do some research — just do it. If you don’t, your hard work may not be gaining you the progress you expect — and no one has time for that).
• Are your workouts frequent enough to continue with forward progression?
• How are you doing with your nutrition?
• Are you getting that extra fiber in, those fruits and vegetable requirements, or your water intake?

Need a little more DARE help?

How about this:

Do - action verb, get off the couch, out from behind the desk, and move!
All – everything you planned, don’t short change yourself!
Right – anything worth doing is worth doing RIGHT!
Earnestly - sincerely, purposefully, every time – after all you’re worth it!

And finally…

DARE TO DREAM

As you finish up your holiday plans and reassess your health and fitness goals, don’t be afraid to reach for the stars that you know are out there.  For that matter, reach for the stars you don’t even know exists yet.  Trust me, they ARE there.

DARE TO BE

Not only who you want to be at this time in your life but also the you that you want to be in the future.  It’s interesting to see how your definitions will change as you progress along your journey.  Take notes…you’ll amaze yourself, I promise.

DARE TO TRANSFORM

As we grow, we change physically, mentally, and spiritually–embrace the inner YOU, it’s someone to be PROUD of!

So go ahead…  I double dog dare ya!

You may or may not have noticed that several people on facebook have been listing off something that they are grateful for each day since the 1st of November.  It’s a great idea to count and really focus on the many blessings we all have…but I’m not on facebook every single day, or even most days, to be honest.  Still, I wanted to make sure I took the opportunity to list a few of the blessings I have in my life.  Doing this always seems to really make it hit home, not to mention this will give me the opportunity to publicly thank God as well.  :)

First and foremost, I am thankful for my Heavenly Father, His Son and for their influence and unceasing love and direction in my life.  I know without a doubt that I would not be where I am today, nor who I am today, were it not for their extreme patience with me and all my imperfections and their continuing forgiveness and encouragement.

Secondly, I am grateful for my precious, precious children.  I live for them, rising each and every day to a list of “to do’s” that in one way or another, is for them.  Whether it be going to work, meetings with teachers, a trip to the store to buy a poster board for a procrastinated report due the next day or to drop them off at school or a friend’s house…and I don’t mind it one single bit.   I live through them, each day bringing a smile to my face and warmth to my heart through the funny little things they say, endearing notes of love and support, precious memories of time spent together and activities we’ve done as a family.  I’m also thankful for the rest of my family who have supported me in each decision I’ve made to better my life.  I’m thankful for their love, their support and their patience with all of my stumbles along the way.  My kids, as well as my other family members, never stopped believing in me and never once doubted my ability to get to where I am today.  Likewise, I know they support me in continuing to follow my dreams of reaching out to help others succeed in their fitness goals and I am extremely grateful.

I’m thankful too for the privilege and opportunity I have to help and assist others in changing their lives for the better.  Because of the path that I have walked, I understand just how low the valley’s feel as well as how high the peaks can take you.  I feel honored to ride this roller coaster with so many wonderful people and be allowed to share with them some thoughts and personal experiences that help them get through the low times just as I am thrilled to jump up and down with them when they experience a victory.  I am truly blessed to have so many wonderful people in my life.

There are many people who attend the Fitness Center I work out of who are not clients but whom I am just as grateful for.  I have made so many friends throughout the last two and half years of working there that it overwhelms me to think about it.  You may have heard the saying, “It takes a village to raise a child” well, it’s true.  Obviously, I am not a village.  Like I tell my kids all the time, I have been diagnosed with single person syndrome, I can only be in one place at one time and sadly, there is no cure…I’ll die this way.  Since I can not possibly be in all the places that my children need me to be, every single time they need me to be there, I am grateful for friends that I’ve made at the gym who step in and help me raise these amazing children I am so blessed to have.  You all know who you are, now please know that you are loved and appreciated more than words could ever properly express.

As Thanksgiving comes and goes this week, I hope and pray that each and every one of us will have a great week, and that we will all have an especially wonderful Thanksgiving Day, spent in the company of neighbors, friends and loved ones gathered around.  :)

Did you know that there is a connection between your physical health and the way your body responds to the way you think, feel and act, other wise know as your emotional health?  You better believe there is!

People who are emotionally healthy are aware of their thoughts, the emotions caused by their thoughts and the behaviors that their emotions lead to.  It may seem rather simple but in reality, it is rather complex.  How many of us are truly emotionally healthy?  Research shows that much less than half of Americans fit the bill.  In a study conducted in August of this year research shows that on average the percentage of Americans who are emotionally healthy (scoring above 90) ranges from a low of 24% to a high of 36%.

It’s no doubt when you consider that our day to day lives are full of stress and problems that arise often, sometimes seemingly minute to minute.  There are many different things that can, and do, happen in life that can disrupt our emotional health and lead to strong, even very strong feelings of sadness, anger, betrayal, stress or anxiety.  A few examples of these situations are:

•  Dealing with the death of a loved one
• Getting divorced or married
• Having a baby
• Having a child leave or return home
• Dealing with family related issues
• Moving to a new residence
• Suffering a severe illness or injury
• Switching jobs
• Getting a job promotion
• Being laid off/fired from your job
• Experiencing money problems

When we are experiencing strong emotions, stress or anxiety our body tries to tell us that something just isn’t quite right.  For example, high blood pressure or an ulcer could develop after a particularly stressful event, such as the death of a loved one or losing one’s job.  There are a myriad of  physical signs that your emotional health is out of balance, they include:

•  Back pain
• Change in appetite (eating less or more food)
• Chest pain
• Constipation or diarrhea
• Dry mouth
• Extreme fatigue or tiredness
• General aches and pains
• Headaches (can be severe)
• Heart palpitations (feeling like your heart is racing)
• High blood pressure
• Insomnia (trouble sleeping)
• Lightheadedness
• Sexual problems
• Shortness of breath
• Stiff neck
• Sweating
• Upset stomach
• Weight gain or loss

Poor emotional health usually leads to a weakening of the body’s immune system, making it much more likely that you’ll pick up a cold, the flu, an infection or viruses during an emotionally difficult time.  Most people don’t recognize, or simply overlook, the fact that “good” changes can be just as stressful, sometimes even more so than “bad” changes.  It should be noted that any change can, and usually will, trigger emotions that can lead to stress and/or anxiety if not handled properly.

Most people do not take care of their health as well as they should during an emotionally difficult time, which adds to the problem.  It can be difficult to feel motivated to exercise, eat the nutritious foods you should or even take and medications your doctor has prescribed.  Abuse of alcohol, tobacco or other drugs can come into play during these emotionally challenging times as well, none of which are good for your body, but are often used to lean on.  So, how do we improve our emotional health?

First off, it is extremely important to recognize each of your emotions and understand why you are having them.  Sort out the causes of sadness, stress and/or anxiety in your life.  Is it a situation you have any control over?  If so, change it.  If it’s not a situation that you can change, decide what you can do about it?  You may decide that the only thing you do have control over in the entire situation is how you choose to react to it.  If that’s the case, control how you choose to react.

Express your feelings in appropriate ways.  If feelings of stress, sadness or anxiety are causing physical complications for you, keeping these feelings bottled up inside yourself will only make you feel worse.  Know that it’s OK to let your friends/loved ones know when something is bothering you or has you upset.  However, know too that your friends and family may not necessarily be able to help you deal with your feelings appropriately.  At these times, you may need to ask someone outside the situation (i.e., your family doctor, a counselor/psychiatrist or religious adviser) for advice and/or support in order to help you improve your emotional health.

Live a balanced life.  It is important to avoid obsessing about the problems in your life whether they be at work, school or home, that lead you to feel negative feelings.  Now that doesn’t mean you have to fake being happy each time you feel stressed, anxious or upset, in fact that can be detrimental.  It is very important to deal with all of your negative feelings, but it is equally important to focus on all of the positive things in your life too.   All too often, we get wrapped up in the bad things and forget to even recognize, let alone take time to be thankful for, all the positives.  At our house, I made my kids and I a gratitude journal to keep track of all the things that we are grateful for, that make us feel happy and the things that bring us peace.  Listing your blessings is a good way to give your health a boost and improve your overall outlook on life.

Another important step is to find ways of letting go of the things in life that make you feel stressed and overwhelmed.  When my kids get frustrated with a certain situation I take the m up to the lake.  They walk around the close by areas collecting rocks.  After they’ve found the collection that stood out to them for whatever reason, they throw each and every one of them into the lake with as much strength and fury as their little arms can give.  Sometimes they even shout out at the rocks until they hit the water with a big splash.  It’s been interesting to watch each of them as they go through their little ritual.  I’ve found that after doing this they are able to talk about it and get it off of their chests.  With the exception of one of them they are then able to move on in a forward and productive fashion having left their problems, stress, anxiety and emotions on the bottom of the lake.  Likewise, it is equally important to take (or make) time for things that you enjoy doing.  Replacing the negative emotions and feelings with a positive experience is a good way to balance things out.

Develop resilience. People who have resilience are able to cope with stress in a positive and healthy way.  Resilience is a tough one but can be learned and strengthened through different strategies.  Some of these strategies include having a circle of friends/family for social support, keeping a positive view of yourself and your abilities to handle situations as they arise, accepting change for what it is and not dwelling on the negative aspects it brings and keeping things in perspective (not turning the molehill into a mountain).

Actively calm your mind and body.  Relaxation methods, such as yoga and meditation, are helpful ways to bring your emotions into balance.  Meditation is a form of guided thought but can take many forms.  Some people meditate by exercising, stretching or deep breathing patterns.  Personally, when I need to focus on me and reign in my thoughts and emotions I get the best results from a workout…an intense workout…ya know, the kind that leaves me hobbling around like an 80 year old grandma for near a week!  Lol, seriously though, since we are all unique we will each experience our own “best results” from different forms of meditation. 

Take care of yourself.  In order to have good emotional health, it’s important to have good physical health; take care of your body by having a regular routine for healthy meals, getting proper amounts of sleep and exercising (which helps relieve pent-up tension and frustration).  As always, avoid overeating and don’t abuse drugs and/or alcohol; they could end up causing family and/or health problems.  No bueno.  Nope, not at all.

Fall is officially here!  Crisp air, fall scents, beautifuly changing colors, falling leaves and wearing my favorite sweaters are just a few of the  reasons I love this time of year!  Of course, at our house, fall also means that the kids are getting excited for Halloween and trying to decide what they want to be (which is pretty much changing daily at this point).  With so much to think about, a lot of the time, fitness gets pushed by the wayside….uh-oh, that’s no good!    

With Autumn whisking us into cooler weather, there are a myriad of outdoor activities that become a lot more comfortable for most people to participate in.  Cycling, hiking, in-line skating and walking are all excellent forms of exercise made that much more enjoyable with all of the beautiful foliage to admire in addition to the sound of crunching leaves underfoot.  In addition, backpacking, kayaking and canoeing are all excellent total body workouts if you’re near an area that allows it.  Don’t forget that raking all those leaves that are about to fall is an awesome workout in and of itself! 

Fall means sports.  It is interesting to watch the people that come in and out of the gym.  You can tell what time of year it is simply by the high school athletes that come in for practice.  If you are not personally involved in a sport, perhaps you have a child that is?  I have several clients that, rather than dropping their child off at practice, stay there with them and walk the perimeter of the building, a nearby track or the parking lot.  That’s an awesome way to get in some cardio!  

Fall days are definitely shorter on daylight, but just because it is dark outside doesn’t mean you can’t exercise!  You’ll need to be smart and safe about it, but it can be done!  If you’re going jogging outside, make sure to wear appropriate attire, a reflective vest and light colored clothing, and carry a flashlight as well.  Using park trails or outside tracks to avoid areas where there is sure to be traffic is another good idea.  If you’re going to be biking, attach a headlight to your bike to allow for better sight as well as to alert others of your whereabouts. 

Another thing to remember if you choose to be outside in fall is to wear layers.  Three layers seems to be the best choice, in my experience.  The first layer should be made of a fabric that is moisture wicking (you don’t want sweat to stay on your skin, you’ll get chilled).  The second layer should be for warmth (I like fleece) and the third layer to protect you (such as a wind breaker).  If you’re going out while the sun is still up, don’t forget your sunglasses.  UV protection is important all year long, not just in the summer.

Don’t forget that with Fall here, winter is just around the corner and winter means CHRISTMAS.  Countless people each year fret about the pounds during hte holidays.  Getting a running start now is the best Christmas present you can give yourself and all your loved ones.  It means you’ll already be in the habit of exercising and watching what you eat so the holidays won’t feel so overwhelming…and that means a healthier you!  What’s not to love?

Today’s post is one of those that I’m sure I get a few raised eyebrows at here and there.  It has absolutely nothing to do with fitness.  There will be no exercise how to, no recipe, no nutrition lesson, nothing.  It is a post though, and you’re already here so you might as well read it! 

If you have a garden this year, or if you’ve had one in the past, you understand the phrase ‘coming out my ears’.  It applies to zucchini, crookneck squash, green beans, peppers of all kinds and tomatoes about this time of year…ahhh, tomatoes.  Personally, I adore tomatoes.  Three out of my five kids like them too, which works out pretty good when we get home from the gym late and call dinner tomato sandwiches.  Well, except for the two kids who don’t like tomatoes, that is! 

The plethora of tomatoes that we are being blessed with right now, is easily enough to make a thousand tomato sandwiches a day (okay, slight exaggeration), which even with five hungry kids, is NOT happening.  So, I’ve been making catsup and canning it, which is something my Mom used to do when I was a young girl living at home. 

I loved my Mom’s catsup…on pretty much everything.  It was the only way she could get me to gag down a hot dog (until the day my Dad told me what actually went into hot dogs and from then on, NOTHING could make me gag them down), the perfect mix in for my mac and cheese and the ONLY dipping option for chicken nuggets in my opinion.  Now days, since I’m all grown up I use it a lot differently, but it is STILL my favorite condiment of all time.  It’s great on eggs, it makes the best meatloaf and every now and then (shhhh!  Don’t tell my kids) I’ll actually take a small spoonful right outta the jar.  Yum!

Last week, I made two batches an should get another two or three this week!  Woo-hoo!  With all this catsup making going on lately, it has really taken me back to my days as a youth.  I remember so many summers with Mom and Grandma, and eventually me too, helping in the kitchen (which was always hotter than hell) getting the jars sterilized, the steam from the steam bath rising to the ceiling, the pressure canner making it’s unmistakable noise and all of ,what seemed like chaos at the time, but I now know to be a very specific process going on around me.  And in the end, when the kitchen was all cleaned up, cooled off and the countertops were full of all the beautifully colored jars of fruit, veggies, catsup, jams and pickled beets…Mom was always beaming. 

At the time, I can remember thinking “Well that was dumb.  We spent all that time in a hot and miserable kitchen just to have a few shiny bottles of food to stare at?  LAME!”  Now, of course, I understand exactly what it was that Mom was always beaming at.  She was beaming knowing that in the winter when it was colder than sin outside she could go downstairs and grab a bottle of summer, whether it be peaches, pears, apricots or cherries.  She was beaming with the sense of pride and accomplishment that comes from doing a job well and the gratification of her hard work.  She was beaming at the thoughts of being able to feed her family even if times got tough (which they did) and knowing that she and her efforts had made it possible. 

Mom was right, there is an amazing feeling that comes from a counter top full of beautifully colored jars of food, and even more so from knowing that you had something to do with it.  When I was a young girl sitting in the kitchen peeling peaches till my fingers wouldn’t move, I never EVER thought I’d can when it was my turn to be the Mom.  In fact, I promised myself that as soon as I moved out I’d never have to look at a another canning bottle again…not EVER.  And yet, here I am canning catsup, beans, salsa, and I’m going to try apple butter and cinnamon apples this year as well as doing some jam.  So not only am I canning but stranger still I. LOVE. IT. 

I’m so thankful that my Mom taught me the value of hard work, the beauty of canned food and the joyous sound of a canning bottle sealing.  Though she never said “I’m canning this food because I love you”, we all heard it just the same every time we had peaches for breakfast in January.  So though it is long overdue;  Mom, thanks for teaching me, not only through your words, but through your example.

One of the questions I always ask a new client is’ “How is your current nutrition?”  My goal in asking this question is to get a picture of how they eat on a daily basis and how they feel about eating out vs. eating from home.  It works, trust me.  In discussing current nutritional habits, one of the biggest concerns that usually comes up is that of cooking “healthy”.  When asked to expound upon their concerns, I usually hear something like, “I don’t mind chicken, but I don’t want to eat it every night for the rest of my life, let alone with dry brown rice and steamed broccoli.  Eating healthy doesn’t taste good, there aren’t that many options and really, when you look at the overall picture, I haven’t had much success with it anyway.  What a waste of time for such little results!  And that’s if I get any results from it at all!” 

Upon hearing these words (yet again) my reformed inner food addict gets cranky.  Which is rather ironic seeing that not all that long ago I felt the exact same way!  I find myself wanting to defend produce-kind, testify that whole grains are they key to energy and shout from the rooftops that lean proteins are not only good for you but that all three of these nutrients combined will give you more health benefits than you could ever imagine.  How could you say that they don’t taste good and that they don’t give you results worth sticking around for?! 

Yeah, sorry about that.  I’m a little passionate about good nutrition…sometimes I get a little carried away.

As I’ve thought about ways to convince people that healthy cooking is where it’s at, I’ve had a lot of ideas come and go.  One of my first ideas was to type up recipes and hand them out to new clients.  After all, when I first started I had no idea what TO eat.  I knew what NOT to eat, but didn’t have a clue otherwise.  That is one of the most frustrating things for a person with a food addiction…not knowing what to eat, which quickly turns into not feeling like there is anything you CAN eat.  It seemed to help, and continues to help, some of my clients.  The problem I found was that only those who already had some intrinsic motivation really use the recipes, everyone else loses them in the never ending paper shuffle at home.  That’s not good enough stats to settle for.  It doesn’t help enough people. 

Another idea I had, and I’ve written about here at transformationtrainer.com before, was joining with the South Jordan Fitness & Aquatic Center’s quarterly Nutrition Fair.  I donate my time to help make the food that is highlighted as well as being there during the fair to answer any questions that attendees have concerning nutrition, exercise or a healthy lifestyle in general.  That seems to help some people, but some people are too shy to approach me in a big group setting like that, they need more of a small group or one on one type setting.  Again, that’s not good enough.  So after thinking about it some more, I had another idea. 

It came to me as I contemplated my goals as to what it is I want to be able to give each of my clients, and truly all those I come in contact with.  I chose Transformation Training as my business name for multiplereasons.  First, I had undergone a transformation of my own and wanted to help people who wanted the same for themselves, who were willing to put forth the effort and hard work it inevitably takes to achieve such a transformation.  But too, I wanted to provide training, and not just workouts, that would allow people to make positive changes for themselves for the rest of their lives. 

Each client I’ve had has become a friend to me, though I’ve clicked more with some than others, each of them has had a positive effect in my life.  I want their association with me to be just as positive for them and to benefit them for years to come.  I want them to come away from our time together having learned information that will help them make decisions that will benefit the health of not only themselves, but their families as well.  Because when it comes right down to it, if you don’t have your health and your loved ones, what do you have?  Not much worth writing home about, huh?  

So, I’ve been bouncing this one around for awhile trying to get all the details worked out, to ensure that it turns out like I have it in my head.  There’s nothing worse than having an idea for a project pictured in your mind and then having it turn into utter chaos before your eyes…been there, done that, so I can tell ya firsthand, it sucks.  Enough said.  I’ve mentioned it to some people to see what they think, would they be interested in a class of this kind and how do they think it would be received by others, and from the responses I’ve gotten so far, people (besides me) are excited about it.   

So what is my big idea?  Healthy cooking classes!  At each class, a group of recipes will be demonstrated, showing people how easy it is to put healthy food together.  At the end of class, those in attendance will have a chance to experience healthy eating as each class will include dinner (a sampling of each recipe made that night), printed recipes and a shopping list to take home with them as well.  Each class will have a theme (for example, “Fast Fixes” or “Soups and Stews”) that indicates what will be demonstrated.  Due to location arrangements, spots are limited.

The first class is set to be held on August 3 at 7pm (per person cost TBA).  We will be highlighting “Summer Salads”, all of which are perfect for any occasion, from dinnertime with the family, the backyard BBQ or entertaining guests.  Whether you prefer sweet or savory there will be something for everyone!  I’m super excited about getting these classes started, and I hope all of you are too!  Hope to see you there! 

For more information on attending, to reserve your spot or to share any of your thoughts, comments, questions or suggestions you may have regarding class, feel free to leave a comment to this post, email me at laurabutterscpt@gmail.com or call me at 801-859-5013. 

The kids and I went camping with some friends over the weekend.  Though we had tons of fun, all the things I shoulda been doing while we were off having fun, are now calling my name!  On top of that, it’s time to get ready for the family BBQ, so I’m gonna make this post a quick one!

It seems like on the top of everyone’s list of favorite posts is always at least one recipe.  So, here’s one more that hopefully at least a few of you will add to your list!  Since we just got back from camping and have the BBQ planned as well, I’ve got s’mores on the brain!  Here’s a recipe for s’mores brownies that I’ve played with and finally have gotten just right (Psst!  It’s the cinnamon) to satisfy brownie lovers and s’mores fans alike!

S’mores Brownies

• 1 pkg. low fat brownie mix
• 1/2 cup cinnamon flavored applesauce
• 1 egg
• 2 egg whites
• 1/2 cup dark chocolate chips
• 1 cup miniature marshmallows
• 2 low fat graham crackers, broken into 1/4″ pieces
• 1/2 tsp cinnamon

Preheat oven to 350 degrees.

In a mixing bowl, combine brownie mix, applesauce, egg and egg whites.  Mix on medium until everything is incorporated.  In a separate bowl, mix graham cracker pieces, marshmallows and chocolate chips.

Spread brownie mix evenly into a prepared 13 x 9 pan.  Sprinkle cinnamon evenly over brownie mix, then sprinkle the s’mores mixture evenly over the top of the cinnamon.

Bake for 27-32 minutes, but don’t be discouraged if they take a little longer, my oven is goofy so they took almost 40 minutes to bake at our house.

Allow them to cool slightly and then cut and enjoy!  If ya eat them while they’re still warm they’re all ooey and gooey just like real s’mores!  Yummy!! 

First of all, thank you to all of you who have told me how nice my lawn looks…though that is not why I posted the picture, I have to admit it did feel good to hear it.  Secondly, I would like to preface this post with a few of my thoughts in relation to what you are about to read. 

I know that this is a health and wellness blog (after all I am the one who started it and who writes all the posts, remember?), but this week’s post strays slightly.  Actually, I could quote studies linking friendship, loved ones and our interaction with each of them to our health and point out all the benefits they offer us by simply being in our lives…but I’m not going to.  My goal with this post is simply to make you more aware…of your friends, your loved ones and your blessings, things we all take for granted so easily.  Okay, read on.     

We’ve all heard the old addage that “bad things” come in groups of three.  Check.  Check.  Check.  It all started last Tuesday morning about 7am.  My client informed me that her brother in law had been in a bad motorcycle accident.  She went through the details of the accident and the injuries he had sustained.  He was alive, but there were some serious implications that came along with his injuries. 

Hearing these kinds of stories always makes me feel ill.  Of course I know that these “things” are “out there” and that people endure all kinds of troublesome situations on a daily basis, but when it happens to someone you know, or one of their loved ones, it makes ya stop and think a little more.  Even though I didn’t know this person, I found myself thinking about his situation quite a bit and hoping he would come through it all in the best way possible. 

Thursday morning when I met with her, she informed me that he was not doing as well as they had hoped and that she was flying down to be with and support her family in their time of need.  She had planned to be back sometime Monday and meet with me on Tuesday morning as scheduled. 

Still with me?  Okay, now fast forward to Sunday.  I had just finished feeding the kids breakfast and had returned upstairs to finish getting ready for church when I heard a panicked, “Mom!”  followed by hysterical crying and another frantic’ “MOM!” (for those of you who don’t have kids, any time a child sounds panicked or frantic…it’s NEVER good).  I could tell by his voice and the fear I heard in it that whatever I was about to see was not going to be pretty.  I prayed quickly that I wouldn’t find a knife, or a bone, protruding from his body and ran to meet him.  His hand was all bloody and he was as pale as a ghost.

I threw my arms around him, hugged him tightly and told him I needed him to tell me what had happened.  To make a long (sob filled) story short, he had been cut…and he said it was deep.  I took him into the bathroom to rinse off all the blood and see what we were dealing with.  He was right, it was deep.  I loaded him up and took him into the clinic to get stitches. 

After his initial assessment they determined that, though it was deep, it hadn’t been quite deep enough to sever any nerves or cut a muscle.  He would be good as new after a few stitches and a week or so to heal.  Time, money and tears later he was all put back together again and we were on our way.  As we walked out of the clinic, the severity of just how bad “it could have been” hit me, and just half a second later it hit me how lucky he was that a few stitches was all that was needed.  I was however, shaken.  Strike one. 

Shortly after leaving the clinic, I received a text from my client whose brother in law had been in the accident.  He had passed away earlier that morning and she wasn’t sure when she would be back.  It hit me like a ton of bricks.  I felt sadness and sympathy for her, but at the same time I felt like I’d been sucker punched.  Strike two.  

Less than two hours later another client texted to inform me that he had been injured and hospitalized over the weekend and wouldn’t be able to make our morning appointment.  He had planned a (as he put it) ”weekend of fun that turned out to be not so fun”.  He assured me that with time, he will be fine.  Strike three. 

I couldn’t quit thinking about what a difference a day makes.  Saturday morning when I had left the gym to start my weekend, everyone was still okay.  My son wasn’t cut open and bleeding profusely, my client’s brother in law was still doing okay and my other client was setting out for a weekend of fun (little did he know…), all was well.  Just 24 hours later, three people I care about had something horrible happen to they themselves or to someone they loved.   

There is something to be said for living in the moment.  There is something to be said for loving those around us, those who are important to us, every second of  every day.  There is something to be said for the gratitude we feel, and have, for them in our lives.  Do we tell them how much they mean to us?  Do we tell them how much we love them?  It can all be taken away in just a fraction of a second.  Of course, we all know that…but do we truly realize and understand it?

Live each day as though it were your last, treat your loved ones like you’ll never see them again…you never know when it will be.

This weekend we had the yummiest dessert ever!  My kids loved it, I loved it and I’m betting you’re going to love it too!  Two of my favorite foods in the whole world are strawberries and brownies.  They are absolutely divine on their own but when I combined the two this weekend it was like a small piece of heaven! 

It’s super easy to make, which is always a plus, but you can also make it low key and casual or dress it up to make it look like something you’d order at a fancy restaurant) it’s always nice to have something that looks super fancy be super easy to make!  Don’t worry, it’ll be our little secret).

Berry Yummy Brownies

• 1 low fat brownie mix
• 1/3 cup water
• 1/2 cup berry flavored applesauce
• 2 egg whites
• 4 pounds of fresh ripe strawberries
• Non stick cooking spray

Pre heat the oven to 350 degrees.  Spray a 9 x 13 pan with non stick cooking spray and set aside.  Mix all ingredients in a medium mixing bowl.  Pour brownie mixture into the prepared pan and bake for 25-28 minutes, keeping in mind that oven temperatures vary slightly.  Remove from the oven and let cool.

Meanwhile, wash and clean the strawberries, removing the green tops.  Cut each strawberry into quarters, place in a clean bowl and set aside.

Place half of the clean, cut strawberries into a different bowl and mash them.  If you would like to, you can add a SMALL amount of sugar to slightly sweeten (I don’t think they need it, but everyone has different tastes).  Put the remaining strawberries into the strawberry puree and stir in. 

When the brownies have cooled, cut into 2″ x 2″ squares.  Place a brownie square on a small dessert plate and pour strawberry puree over the top.  Because of the berry flavored applesauce, the brownies already have a hint of berry flavor to them, but with the berries on top…It is so YUMMY!