For My Dad

This isn't a typical fitness post, but I do believe that mental and spiritual well being all add to the wonderful thing we call wellness. Over the years as I was growing up, my Dad would tell this poem to me every year in the fall. Today, I had the pleasure of calling him to give this poem back to him. In his early stages of Alzheimer's, he can't seem to recall all the words so it was pure joy for me to "give it back to him" today.

Come little leaves, said the wind one day
Come over in the meadow with me and play
Put on your dress of red and gold
For summer is gone and the days grow cold

Soon the little leaves heard the winds loud call
And down they came fluttering, one and all
Over the meadows they danced and flew
Singing the sweet little songs they knew

Crickets goodbye, we've been friends so long
Little brook, sing us your farewell song
And say that you're sorry to see us go
For oh you'll miss us, quite well we know

I love you Dad!

Still Crazy (About Running)....After All These Years

I ran my first 5k in August 2003. Since that time I have run numerous 5ks, 4 milers, 5 milers, 8 half marathons and even trained for a full marathon. My point here is simply, it hasn't gotten old to me.

Let me back up. I recently decided to mix my workouts up a bit and started doing the Jillian Michael's "Making the Cut" workouts for 30 days with my husband. The workouts are really intense and are just the type of shock to my body that I needed to move off of a fitness plateau. Once this program is over, we plan to do the P90X program for 90 days. Again, a great way to keep our bodies guessing at what is coming next.

But on Sunday, 11 days into our 30 day program, we woke up still sore from our Weds/Thursday workouts and not to mention they fact we had just done bootcamp the day before! My husband said that with all the projects he wanted to complete on Sunday, he wasn't interested in doing Jillian's workout that day. Typically one to follow a plan to the letter, I decided to join him in rebelling. Well sort of. I agreed that I wasn't up for another crazy, high intensity day of working out. But when I looked outside at the unbelievably gorgeous day I had been blessed with, I knew that a fall run was in my future. And what a wonderful 3 mile run it was. Just for me. Enjoying the sunshine and fall leaves. And the sound of the pavement under my feet. This...this, I reminded myself, is why I run.

So, I'll be back to the high intensity workouts this week, but I must admit of all the things I do, running has gotten to my soul. As my mother in law says, I have been bitten by the running bug.

Bottom line, it is great to mix up your workouts but finding something you really enjoy and sticking with it is what keeps you going for the long run, pun intended.

In the words of my idol, John Bingham "The Penguin"...Waddle on Friends!

Clean Eating Classes in October

who

inspiring fusion trainer yvonne rayburn



what

a three-part series in clean eating – a lifestyle practice with guaranteed results



where

fusion – 23 israel street, westerville



when

wednesdays, 7:30pm, october 7, 14 and 21



cost

$30 or $50 for two if you register with a friend!



why

because we want to partner with you in feeling your personal best – let food be your pharmacy!



what to bring

a journal, your questions and an open mind for great discussions



how to register

pre-registration is required – stop by the studio and/or reply to this message

September BootCamp Classes

We are ON for September! We are having a great time and getting in some amazing workouts. Now that football season is here, we need to earn those beers and brats! :-)

dates: September 4, 12, 26
time: 9am - class lasts 60 minutes
location: alum creek dam area - corner of lewis center and africa rd. meet at base of dam steps.
cost: $30 for the month or $15 per drop in
payment: cash, check, credit card. make checks payable to fusion. call our studio at 614.895.3406 if you wish to pay by credit card.
how to sign up: call the studio @ 895.3406
other details: all fitness levels are welcome for this total body workout! consider this group personal training with the added benefit of the great outdoors!

Football Season and Clean Eating

Now that football season is here, many of you have been asking for ideas to stay on track while still enjoying your tailgating and game time activities. Here are some ideas that can help you cheer on your team while they are racking up the touchdowns without racking up the calories!

• Take advantage of the veggie tray! Almost all parties have some sort of fresh veggies available even if it is celery served alongside wings or Bloody Marys. Try to eat some veggies to cut down on other temptations.

• If chips and salsa are available, dip your veggies in the salsa for an extra kick.

• Shrimp cocktail is another good snack that is low in calories and is a good source of lean protein.

• Instead of wings, try marinating boneless, skinless chicken breasts in hot sauce and garlic. Grill them up and slice into "boneless wings" and serve with a side of light ranch or additional hot sauce.

• If you order pizza, try a whole wheat crust, get lots of veggies and go light on the cheese.

• Make ground chicken, turkey or lean ground beef burgers instead of bratwursts.

• Instead of high fat dip and chips, serve a whole grain pita bread (many varieties contain no sugar) and homemade hummus. Here is one good recipe that goes light on the oil.

You really can enjoy tailgating and game-time without overindulging! Go Bucks!

Keeping It Between The Lines

I remember when I was a little girl, just learning to color. My Mom used to tell me the goal was to color between the black lines on whatever picture I was coloring that day. (I was never very good at this by the way!) As I got a little older and started helping my Dad cut the grass, he would go out and "cut in" the perimeter of the yard and then hand the mower over to me and say "remember honey, try to keep it between the lines I made for you". (I was better at this one than the coloring, but still my lines weren't too straight.) As I turned 16 and started driving....well, you know this one...you have to again, keep it between the lines. (Ok, I think most of the time I am pretty good at this one!)

I started thinking about all the rules we have around things in life. Sometimes, I think they are just there because someone wanted to be in charge and made up rules. Other times, like with driving between the lines, the rules are there for our safety.

This got me thinking about "keeping it between the lines" with eating, exercise and wellness. Again, I am applying the 80/20 rule to all of these things and it just amazes me how well it works and how easily it has become a habit. Sort of like after you have been driving for a while, it is just natural for you to keep it between the lines, use the turn lanes, etc. It is almost automatic. The same thing is true with your health and wellness habits.

As you may know, I went to the extreme right with my eating for a while and although I was very lean, I wasn't happy....so was I truly "fit"? I have also gone far left and put on 20 pounds or so, and while I thought I was happy from eating and drinking what I wanted, I wasn't as healthy as I should have been. So again...I have now learned to "keep it between the lines" so to speak. I allow myself a glass of wine or piece of chocolate when I want it. I have pizza once a week. But I also make lots of healthy choices that keep me energized and feeling my best. I exercise 5-6 days a week. But I take that day or two of rest and allow myself to be a little lazy.

Stay tuned....some tips on how you can keep it between the lines coming soon!

Just When You Think You Are Helping Someone...

We had our first Outdoor Fitness Training class last Saturday and let me tell you, it was great! Just when I think I have signed up to help others, they end up helping me. We got in a great workout, burned over 600 calories and had fun! The ladies who attended the class were amazing and they totally made my day. I was on a high all the rest of Saturday and couldn't stop smiling. If you want to see what all the fun is about, new details are listed below.

dates: every saturday in august
time: 9am - class lasts 60 minutes
location: alum creek dam area - corner of lewis center and africa rd. meet at base of dam steps.
cost: $40 for the month or $15 per drop in
payment: cash, check, credit card. make checks payable to fusion. call our studio at 614.895.3406 if you wish to pay by credit card.
how to sign up: call the studio @ 895.3406
other details: all fitness levels are welcome for this total body workout! consider this group personal training with the added benefit of the great outdoors!