Happy New Year!

I hope you have set new goals for the year ahead or are continuing to work on those already in place!

Whether you want to lose weight, increase endurance, gain strength or learn to decrease stress, making and keeping fitness and health related goals can be done.


Recruit positive people and surround yourself with things that will enable you to be successful. Make an appointment with your doctor for a check up. Schedule your workouts like you would a meeting or some other important item. If it's in your schedule, you're more apt to follow through.

Fuel your body right. Foods can congest us; make us function poorly and damage our precious bodies. Try to eat clean most days of the week. Are you getting your fruits and veggies, lean proteins and healthy fats into every meal? Probably not. Try to take a look at what you're about to eat and think it through. Will this enable me to have energy throughout my day? Or, is it going to slow me down and make me feel like taking a nap? You choose. Make a conscious effort to improve your eating habits.



Water...DRINK IT! By the time you realize you're thirsty, your body is already dehydrated. Sip it throughout the day. It keeps your digestive track running, your mind working, your skin moist and helps keep you full which keeps you from reaching for a bag of snacks!

Take time out for yourself and learn to let go...yes, let go! You can't control everything and not wind up stressed out. Do you feel your shoulders creeping toward your ears? Are your hands forming fists? Are your toes curled up inside your shoes? RELAX...BREATHE...Ahhh! That's it! Five minutes of peace and quiet will get you through the rest of the day.



Get your zzz's...Try to get 6-8 hours of sleep each night. Create a calming atmosphere that will allow you to drift off and get rest. Our bodies recover and regenerate during slumber. Disruptive sleeps patterns cause stress and wear and tear on our bodies in addition to what goes on to them during the day. Need help and counting sheep isn't doing it? Turn off the tv and lights. Try some deep breathing; focusing on your breathe can relax the mind. Add in some yoga postures such as Happy Baby, Goddess Pose or Corpse Pose. These postures can relieve stress and tension in the body which may enable you to find sleep more quickly.



It is not selfish to take care of yourself. It's beneficial to those around you as well. If you feel good inside and out, you will be a better employee, friend and family member.

So, if you haven't started, start the New Year over TODAY! Recommit to goals already in progress or set new ones. And remember:

"Challenge yourself...EVERYDAY!"

Stimulate Your Back with Backbends

You don't have to be Gumby to do this workout. Yoga Journal's Jason Crandell takes you through various poses and vinyasas to create circulation in your back.

We're such a forward society that our backs suffer. We need to "bend over backwards" sometimes to create wellness in the muscles that support us. I hope you enjoy this link.

http://www.yogajournal.com/video/videopractice/?bclid=1632695399

Namaste

Two Minute Ab Routine by Violet Zaki

http://www.youtube.com/watch?v=RMWBLG4syRQ

I've had the honor of taking Violet's class in NYC. She's awesome.

Remember, proper sleep, water intake and nutrition as well as cardio and strength training are key to a strong, toned core.

A well trained core also helps support your back.

Give it a go!

Simple Turkey Chili

INGREDIENTS

1 1/2 teaspoons olive oil
1 pound ground turkey
1 onion, chopped
2 cups water
1 (28 ounce) can canned crushed tomatoes
1 (16 ounce) can canned kidney beans - drained, rinsed, and mashed
1 tablespoon garlic, minced
2 tablespoons chili powder
1/2 teaspoon paprika
1/2 teaspoon dried oregano
1/2 teaspoon ground cayenne pepper
1/2 teaspoon ground cumin
1/2 teaspoon salt
1/2 teaspoon ground black pepper

DIRECTIONS
Heat the oil in a large pot over medium heat. Place turkey in the pot, and cook until evenly brown. Stir in onion, and cook until tender.
Pour water into the pot. Mix in tomatoes, kidney beans, and garlic. Season chili powder, paprika, oregano, cayenne pepper, cumin, salt, and pepper. Bring to a boil. Reduce heat to low, cover, and simmer 30 minutes. Serves 8.

You can serve this with brown rice or whole wheat macaroni for a fiber boost.

Nutritional Information:
Amount Per Serving
Calories: 198, Total Fat: 7.2g, Cholesterol: 42mg, Sodium: 532mg, Total Carbs: 18.8g, Dietary Fiber: 6.5g, Protein: 16.3g

Reduce sodium by using low or no sodium kidney beans and crushed tomatoes.

The air is getting cooler and race season is coming to an end. Don't let the weather stop you. Stay outside as long as you can. Dress in layers and keep your head, hands and feet warm and dry.

I hope you got out there and challenged yourself. Be proud of your new distances, times, and activities. And, set your sights on a goal for the 2009 season!

Check out this End of the Season event:

Saturday, December 13 - 9am Big Chill 5k - Charity Toy Drive

http://bigchill.rutgers.edu/welcome.html Registration opens Nov 10. All you have to do is bring a new toy. See site for details.

I'll be posting events as soon as possible. See you at the finish!

Cashew Chicken and Broccoli Salad

This salad can be made all year long. It's a quick fix and colorful enough to perk up any dinner table spread. Take the leftovers for lunch!!!

Ingredients:

2 Tbsp seasoned rice vinegar

1 Tbsp reduced -sodium soy sauce

1 Tbsp mirin (a sweet Japanese rice wine)

1 tsp fresh ginger, peeled and minced

1 tsp dark sesame oil

1/4 tsp crushed red pepper

12 oz skinless, boneless chicken breasts, cut into 1-inch pieces

3 cups fresh broccoli, coarsely chopped

1 red bell pepper, seeded and thinly sliced

1/2 cup chopped fresh cilantro

1/4 cup shredded carrot

2 scallions, finely chopped

1/4 cup unsalted cashew nuts, coarsely chopped

Dressing: In a small bowl, whisk together the vinegar, soy sauce, mirin, ginger, sesame oil and crushed red pepper until blended; set aside.

Chicken: Spray a large, non-stick skillet with non-stick spray, and set over medium-high heat on stove top. Add the chicken and cook, turning occasionally, for about 8 minutes or until thoroughly cooked.

Salad: Combine the broccoli, bell pepper, cilantro, carrol and scallions in a large bowl. Add the dressing and toss to coat. Add the cooked chicken and toss lightly. Divisde the combined salad onto four plates, and top with the cashews. Serves 4.

Per Serving: 209 calories; 8g fat; 23g protein; 11g carbs; 4g fiber; 51 mg cholesterol; 208 mg sodium; 65mg calcium.

Source: Weight Watchers, My Turn Around Program Cookbook

Fundraiser for "Tarzan"

On Monday Oct. 20, friends and family of Alan "Tarzan" Barnett held a fundraiser to support his wife, Nancy, and their three children. Tarzan died July 31 in a plane crash in Owatonna, Minn.

The event was held at Le Grande Fromage in Atlantic City. Thank you for your outpouring of support!!!

We raised a significant amount all thanks to the people who purchased tickets and/or donated items for the raffles.

Donations in Alan's memory can continue to go to: Barnett Children's Educational Fund, c/o APG Intn'l, Inc., 70 Sewell St., PO Box 775, Glassboro, NJ 08028

and to Nancy Barnett, c/o PO Box L, Atlantic City, NJ 08401

Continued support is greatly appreciated and much needed!!!

Make a difference in the lives of others. It fuels the spirit and enriches the soul!