Client of the Month: Johnna

This is something I'm just beginning. So many of my clients amaze me day after day so I felt that this is a way I can recognize what I observe. Therefore, each month I will be on the lookout for that person that goes above and beyond my expectations and then blog about them.

The first "Client of the Month," is Johnna. I could literally go on and on about her but I want to point out some things that stand out to me about Johnna-things that I LOVE.

1. She's lost 122 pounds!
2. She never makes an excuse and I can honestly say I've never heard her complain when I ask her to do some new, weird, challenging exercise. Secretly, I think she likes it!
3. She has drive and determination. She's working to complete a 1/2 marathon in SF this fall with the group. Not only that-she's already completed a couple 5K's and an 8K which lately seems to be cake for her!
4. She's inspiring to others. She can relate to many people and give them hope because she's been where they are sitting.
5. She's resourceful. She always has some new health recipe or snack that's very tasty and low in calories.
6. She has a Type-A personality. I love this because she's always tracking her miles and counting her calories. Literally there hasn't been a week that's gone by where she couldn't tell me off the top of her head how many miles she's walked and how many calories she's eaten.
7. She doesn't miss a session. If she's in town-she'll be there. I love how she makes fitness a top priority in her life.
8. She's constantly challenging herself. Not to mention the 5 and 8K's she's completed in the last couple of months-she also attends a yoga class once a week along with getting at least two hours a week of training in with me as well as all the walking she does on her own.
9. She's one of the nicest, sweetest people you will ever meet. Very compassionate and talented at what she does for a living.
10. The best part-I didn't fabricate or make any of this up! She's a real living, breathing person that's come a long way and is doing a fantastic job!

WAY TO GO JOHNNA!!!!!

Link 5K

There's a 5K on June 14th that's only $12 to participate if you register before June 6th. Email me: froehlich.mandy@gmail.com if you are interested in participating. I can get you a form to fill out-it should be a good one! It's in Independence.

May Race: Walk for the Homeless

Today there were several of us that walked/ran 2.8 miles for the hillcrest ministries. The weather was warm and it was good!

Soy?

To follow up with my last post, I found this article that best aligns with what my doctor friend presenter was talking about last weekend. My disclaimer: I still need to research this more, I am only passing along what I learned. I am NOT a soy expert!

Brain Overload

This weekend I attended a 2-day fitness conference where I was able to hear from the “best of the best” in the industry. There were a variety of presenters from all over the US. I was also amazed to see some of my favorite instructors from Fit TV and popular infomercials give presentations.

My husband knows best that whenever I learn something that’s very fascinating to me, I regurgitate it to him and most anyone I think would be interested to hear what I have to say. In the spirit of things I deem intriguing, here’s a list of 20 things I learned this weekend (in no certain order):

1. The worst possible food you can eat is anything with Trans fat.
2. It’s very important for women to get 800-1200 micro grams of Folic Acid/day.
3. When taking vitamins the best form is capsule but if required to take in a tablet form, make sure it can be broken in half very easily. Otherwise very minimal nutrients will be absorbed by your body.
4. When running marathons (or half) make sure to increase your antioxidant intake.
5. Marathon runners have a higher risk of developing cancer in their life because of the oxidation process and the oxygen requirements it puts on the body. I found this extremely interesting and intend to do more research on the subject. (Note: my husband has an aunt that passed away a couple of years ago from cancer, ironically she was a PE teacher and avid marathon runner. She was in her 40’s when she passed.)
6. When buying eggs, get Range Free.
7. All “fresh” produce in regular grocery stores barely hold any nutrient value. Example: Oranges are expected to have 100-150% vitamin C of your RDA. When a sample of 1000 oranges from 48 states and 25 grocery stores were tested, the oranges only comprised 10% RDA of vitamin C.
8. The reason that produce does not have any nutrient value is due to the fact that fruits and veggies are picked from a distance far away from the grocery story BEFORE they are ripe. Thus the nutrients from the tree cannot get into the fruit. The fruits are then sprayed with MSG for preservation. MSG is a toxic chemical, that when they spray MSG on the produce full body zip up suits with oxygen masks are to be worn by the people spraying our food.
9. Caffeine decreases nutrient absorption.
10. Do not intake soy unless it’s fermented.
11. There is no nutritional value to milk. Interesting.
12. Functional Strength is missing in our youth’s physical education program.
13.I learned a tidbit of the Egoscue Method.
14. 10 functional abdominal progressions.
15. The pelvic placement is crucial in shoulder mobility.
16. 2 new techniques to do crunches that should help with neck pull.
17. Many, many new exercises with the medicine ball, ball, and band.
18. I have Gliders and the bender ball along with fun exercises to go along with them.
19. 7 new cardiovascular programs to promote fat metabolism.
20. A new look on periodization and exercise programming.

This list could literally go on and on, I learned so many applications its ridiculous. So to my many clients: Don’t be scared by this list yet be energized as we are going to have some adventures together. I look forward to trying every little tidbit I learned this weekend on you in the future!

Ahhh...my toolbox feels full again!

Saturday, May 10

This Saturday we will be meeting at the Liberty Community Center to walk or run 4 or 5 miles (depending on which race you are training for). Please feel free to join in even if your intentions aren't walking or running a half or full marathon in October. Please print out the course before you come.

4 mile course

5 mile course


*I will not be there this weekend. I will be in Myrtle Beach for a fitness conference (to get more torture ideas).

Fast and Easy Healthy Recipe

I love this recipe. I make it literally everyday for lunch! Although I don't have a name for it. Maybe we could call it, healthy turkey wrap?

Ingredients:
1 slice green pepper
1 slice red pepper
1 slice onion
1.5 slices low sodium sliced turkey lunch meat
1/2 slice provalone cheese
1 Tbsp fat free sour cream
1 Tbsp salsa
1 100% whole grain tortilla

Chop onion and peppers. Saute in pan for 5 minute on medium heat. Put onions, pepper, cheese and turkey one one side of tortilla. Fold tortilla over and place in pan for 3 minutes over medium to high heat, flip and repeat.

Take off heat and add salsa and sour cream if desired.

Note: you can add any of your favorite veggies to this and/or omit meat for my veagan friends:)