A JOURNAL OF HOLISTIC FITNESS & HEALTH

SHEPPARD’S PIE

WELLNESS CALANDER

DID YOU KNOW?

TAKING INVENTORY OF 2006

LOOKING BACK AND LOOKING FORWARD TO A NEW YOU

SUGAR
TIPS ON DECREASING YOUR SUGAR INTAKE

LEARNING TO ASK
5 REASONS WHY WE DON’T GET WHAT WE WANT

ISSUE 11 DECEMBER 2006

LIFESTYLE FOCUS
THE

To unsubscribe to this newsletter, please click here

 contents
________________________
December 2006

7 8
features
7 Linda Crawford
This month Linda looks
back at what 2006 looked
like, and what changed.
10 Karl MacPhee
We can get what we want,
12
THE LIFESTYLE FOCUS

as long as we know how to

ask for what we want.
14 Donna Woodhouse
Amazing tips on how to
decrease sugar from your
diet!

15 Recipe of the Month

HOLISTIC FITNESS & HEALTH

Amazing recipe for

Vegetarian Sheppard’s
Pie!
17 Workout of the
Month
A new workout template
which will be sure to get
the heart pumping! 16
OF
A JOURNAL
 contributors
____________________________

A mother of 2 beautiful girls,

Linda Crawford juggles her time
between her family, and her growing
Fitness Bucks in $25, $50 Personal Fitness and Lifestyle Coach-
and $100 Values ing practice. Look forward to
Linda’s monthly Lifestyle Article
Available Now which is sure to make you stop, and think about your daily
habits. To contact Linda, check out www.fitfouryou.com
or e-mail fitfouryou@shaw.ca.
Great For
Wellness
Discussion As a former athlete who would
Evenings
spend most of his time honing his skills,
Karl MacPhee changed his focus over
the past 8 years and is now working to-
wards helping others in the world of ath-
letics, health and wellness. When he is
not tinkering with the Lifestyle Focus,
Fun With Karl is working at Ross Sheppard High School as the Fit-
Fitness ness Director and Strength & Conditioning Coach.
Classes Contact Karl at kmptrainingsolutions@shaw.ca or go to
www.kmptrainingsolutions.blogspot.com.

As a Physical Education
teacher at Ross Sheppard High School,
THE LIFESTYLE FOCUS

Donna Woodhouse has been plant-

ing seeds of health and wellness for the
Yoga Bliss past 10 years. In her free time, Donna
Classes studied Holistic Nutrition and is now
growing her business, helping Albertans
to create a happy and healthy lifestyle
through positive nutrition and Holistic Lifestyle choices.
HOLISTIC FITNESS & HEALTH

To contact Donna, e-mail awhouse@telus.net.

A Human Resources Profes-

Corporate sional for over 10 years, Jennifer
and MacPhee recognized that the Lifestyle
Wellness Focus had something missing. As of
Seminars November 2006, Jennifer will be conduct-
ing lifestyle interviews of the many suc-
cessful people in the Fit 4 you Commu-
OF

nity . Such interviews will allow the readers to connect

A JOURNAL

Purchase Yours Now! with each other through “real life stories”. To contact
906-4288 or 975-6588 Jennifer e-mail jkmacphee1@shaw.ca.
 Welcome
Welcome readers, fully receive what we want.

As I was in the middle of writing my On behalf on all of us who work

article for this month’s newsletter, one towards sending you our free newslet-
of my students gave me a perfect exam- ter, I want to thank all of you who have
ple of why it is important to ask when given us your feedback, we appreciate
unsure of how something works. I in- your honesty and enjoy the learning
structed him to move a bench - which process.
is quite heavy and awkward - by spe-
cifically saying that he needs to grab
one end so that he will be able to roll it Yours in Fitness,
into place. Well, he did not want to Karl MacPhee PFT, CFC, AFLCA
listen, so in attempting to move the
bench (his way) he crashed into a post,
tipped the bench and tossed himself
over the bench landing on the floor in
what looked like a pretzel.
True, he didn’t ask, however he did not
listen either. In my article 5 Reasons
why people do not get what they want, I
discussed how we should go about ask-
ing for what we want. What I ne-
glected in this article is the skill of lis-
tening.
When we are able to ask, things will
start to happen for us, however if we
are not able to accept or listen to what
is happening around us, we will never

Events
THE LIFESTYLE FOCUS

Yoga Bliss Classes

HOLISTIC FITNESS & HEALTH

Beginning Saturday December 16 at 10:00am

Stillpoint Healing Center
Karl Linda
906-4288 975-6588
kmptrainingsolutions@shaw.ca fitfouryou@shaw.ca
OF
A JOURNAL

Issue 11 December 2006 4

 Fit 4 You Community
Last month Linda and Karl attended a 6 What’s a Yoga course without a bit of commu-
day Yoga Instructor course in Edmon- nity? Here we all got together with our loved
ton and had a great time. We were so ones for a winter Solstice celebration.
excited about the week that you
couldn’t pull us apart!

The experience of eating in this manner (off the

The photos above and below were taken
floor) was different for most of the class, how-
during the last day of the course when we
ever one of our classmates came to Canada
were let loose to have some fun so we all
from Iran and demonstrated how it was to be
decided that it would be fun to practice
done. Canadians were “too polite” and had a
some partner Yoga!
tough time getting to the middle of the mat.
THE LIFESTYLE FOCUS
HOLISTIC FITNESS & HEALTH

Linda is demonstrating how to do the air-
plane to one of our classmates. The beau-
tiful part of this class was that we were all
able to create lasting relationships with
each other through practicing, sharing
OF
In attendance were Linda’s husband Darren,
and their two beautiful girls Emma and Maya
as well as my beautiful wife Jennifer!
Thanks to the Stillpoint Healing Center and

and opening up. Trinity Yoga for an amazing experience which

will be introduced through our new Yoga Bliss
A JOURNAL

classes!

Issue 11 December 2006 6

 Taking Inventory of 2006...
Linda Crawford

Wow to think another year already behind us. This month is typically one I
enjoy taking stock of the last year and asking myself some thought provoking
questions. Seeing how we have been spending time together over this last
year in the Holistic Lifestyle Newsletter, I thought I would ask you some
questions to think about or have discussions about them with your loved
ones. Here are some of my favorite ones:

What were my successes over the last walk in the River Valley.
year in the areas of health, career, fi-
nances and relationships? What were Watch your plate:
my challenges in these same areas? Resist the urge for over-consumption by
What are my greatest lessons taken from holding an intention for greater health
the last year in all or some of these areas? near and dear to your heart. Eat sensi-
What do I feel most gratitude for? What bly remembering that a Whole food
are 3 key highlights that I will hold dear plant based diet will decrease typical
to my heart? cravings for sweets and
salt.
I always find the holidays
a great time to reflect, re- Set realistic expectations:
new and to recharge my It’s not worth having a
batteries. Pondering on meltdown if the Christ-
these questions will give mas cookies got burned
you great insight here and or the decorations aren’t
now and some food for a match to the “Martha
thought to take with you Stewart” catalogue.
into the New Year. I also Some things are not
have another challenge worth the increase in
for you this holiday season your blood pressure,
THE LIFESTYLE FOCUS

especially if you are one to remember to always

get somewhat stressed. I keep the bigger picture
am delighted to share my in mind of what the
Top Ten “Fit 4 You” holidays really mean to
HOLISTIC FITNESS & HEALTH

strategies for remaining calm, present you.

and relaxed during these upcoming
weeks ahead. Here are my favorites in
no particular order:
Hit the Gym or the Outdoors:
Exercise and movement patterns of any
kind has a powerful effect on your over-
all mood and stress levels, so place prior-
ity on keeping active and getting some
fresh air whether it be a trip to the gym
OF
Plan ahead:
Make a list, check it twice and avoid
waiting until the very last minute if you
know that is what gets your heart rate
up and anxiety buttons pushed.
Continued on Page 8...

for a group class, a Yoga session or a

A JOURNAL

Issue 11 December 2006 7

 Taking Inventory of 2006...
Linda Crawford
Set a budget:
Predetermine an amount you feel com-
fortable spending on each person and
avoid a monster credit card bill in Janu-
ary that you know you cannot afford.
Sometimes the best gifts are from the
heart rather then the shelf in the store.
Choose what feels right and true for you.
Be willing to delegate and ask for sup-
port:
This can be a busy time with
more errands to run, parties
to attend, and gifts to wrap.
It lends for a perfect time to
practice what most of us are
uncomfortable doing and
that is delegating to our
family and friends and ask-
ing for support to alleviate
all the mechanics sitting on
only your shoulders. People
love to help and be of assis-
tance.
Take time for yourself:
What recharges your batter-
ies?, is it a massage, a walk in the park, ful Holiday Season full of joy, adven-
time with children, arts and crafts, an
THE LIFESTYLE FOCUS
entertaining “flick”, a green tea at a cof-
fee shop, for me it will be a once a week
commitment to a restorative Yoga class to
remain grounded and at peace during
HOLISTIC FITNESS & HEALTH
this busy time, what will yours be?
Make the season meaningful:
Rather than the holidays feeling like one
big headache of a trip to the mall –
choose different such as adopting a char-
ity or family or volunteering for a cause
that makes you feel like you are giving
from the heart. Being in service is a
wonderful gift to give back and to your-
OF
self.
A JOURNAL
Issue 11 December 2006 8
Don’t Sweat the Small Stuff:
When you feel yourself getting tense,
stressed, anxious or depressed the best
cure for all of those is to BREATHE, lit-
erally breathing deeply even for 2 min-
utes will
dramatically shift your mental state for
the better.
Live Fully, Laugh Often and Love Much:
Repeat this mantra daily into the New
Year to remind yourself of what is truly
important no matter what
shows up for you between
here and January 1st.
From my family and heart
to yours, I want to extend a
heartfelt thank you for all
your support, kind words
and loving gestures over
this last year. I look for-
ward to serving you in
2007 and to grow together
into an even deeper ex-
perience of Holistic Life-
style for the New Year. I
wish you and yours a bliss-
ture, and hot totties!!!
May you have a blessed season!
PS: A reminder that I will be away from
December 23- January 1st and will re-
sume again on January 2nd.
Sincerely,
Linda Crawford
FIT 4 YOU
www.fitfouryou.com
780-975-6588
 Did You Know?
• Some plant foods, such as soybeans and •
lentils, contain even more iron than meat
generally does—though the body ab-
sorbs the mineral slightly better from
meat.
• Whether you’re lean or heavy, inactivity •
may worsen your choles-
terol profile.
• The risk of adverse drug
reactions increases dramati-
cally as the number of drugs
you take increases.
• Individuals who are looking
to begin a new exercise pro-
gram are more likely to
commit long term when they
seek out the help of a pro-
fessional fitness trainer.
This commitment increases 88% when
the fitness trainer has a competent back- •
ground in Lifestyle Coaching.
• Gel squeezed from a leaf of an aloe plant
is more potent than many commercial
preparations.
It’s Never Too Late to Adopt a Healthy Lifestyle
THE LIFESTYLE FOCUS
HOLISTIC FITNESS & HEALTH
www.fitfouryou.com
OF
A JOURNAL
Issue 11 December 2006 9
Exercise boosts circulation to the brain
which helps prevent brain– damaging
strokes and ministrokes, and appears to
stimulate the growth of neural connec-
tions.
For many people, regular exercise re-
lieves depression as effectively
as antidepressant medication and
may have longer lasting effects.
• For people watching their
cholesterol, every meal can make
a difference. A study published
in the American Journal of Clini-
cal Nutrition showed that a diet
with plenty of tofu and other soy
products, nuts and other fiber
rich foods such as oatmeal, low-
ered cholesterol levels by 20% or
more in 1 year.
We don’t create joy when we practice
Yoga, we create space for joy to flow
more easily through our bodies.
 The 5 Reasons why people don’t
get what they ask for...
Karl MacPhee
Imagine this scenario… you come upon a
mysterious lamp and read the inscription
which says “ Ask and it shall be given”.
You shake the lamp and all of a sudden,
in a puff of smoke, a Genie appears and
asks you “What can I do for You?”.
Nervously you ask the genie for a few
things, some appear while others don’t.
“But Genie, I asked for this and that,
however you only gave me this and none
of that” you exclaim. The Genie responds
by saying “it was because you were not
clear in what you asked for that you did
not receive everything”.
Have you ever wanted something but
were too afraid to ask for it? Have you
ever settled for something because you
were too proud to ask? Or maybe you
didn’t ask for something because you
had a misleading belief that asking was
THE LIFESTYLE FOCUS
not appropriate. Think about when you
were young and had a crush on someone
in your class. You desperately wanted to
ask them on a date yet didn’t have the
“guts” to do so. Maybe they wanted the
same and were also afraid to ask!
HOLISTIC FITNESS & HEALTH
Understanding why you don’t get what
you want unlocks your fear of asking
because it provides you with a blueprint
of reasons why you may not be getting
what you really want. Also, you will learn
plenty of new ways to ‘exercise your ask-
ing muscles’ so that in the future you will
OF
no longer have to settle for less.
A JOURNAL
Issue 11 December 2006 10
What would you ask the Genie for? How
would you ask the Genie for the “things”
you want? How would you be certain
that you will receive exactly what you
asked for?
Let’s take a good look at why it is that
people don’t get what they want...
Ignorance
Many of us don’t know what to ask for.
Maybe it is because we don’t know what
is available to us or that we are no
longer able to understand our real needs
and wants. Maybe you grew up in a
home where asking was not modeled, or
you were not taught to ask in school.
The result is that you don’t know how to
ask, or when to ask, and eventually this
leads to the common answer of “I don’t
care”. Have you ever tried to come to an
agreement with 5 of your friends on
which restaurant to choose? This one is
always a tough one, especially with peo-
ple who aren’t able to effectively
communicate their preference. Simply
stating that you would like to go to a
certain restaurant may be what everyone
is looking for, after all, they did ask you
where you wanted to go!
Misleading Beliefs
The second reason is that because of our
programming, we have misleading be-
liefs that are engrained in our subcon-
scious mind. We are all born with a
 Lunging
The 5 Reasons for Daily
whyActivities...
people don’t
Karl MacPhee
get what they ask for...
Karl MacPhee
clean slate, and are programmed from day
one. For example, many North Americans
are taught to believe that they need to drink
milk to build strong bones, and for the rest
of their life they drink milk; even if milk
causes them digestive issues. Another area
of our lives where we either learn to ask or
learn to hold back is in school. How many
times have you been laughed at or told
“that was a silly question?” This form of
learning can be traumatic for many people
and thus forms a belief in their mind that
they shouldn’t ask in the fear of sounding
silly.
In my youth, I was taught to trust the doc-
tor, the coach and anyone else
who was in a position of
‘power’. This resulted in a very
polite young man who was al-
ways afraid to ask people
questions like “Why”, “What
happens if”, and “Is there any
other way?” In my adult years,
I had an unfortunate experi-
ence with my health and
trusted the doctors with my Advertise here! Call and in my new school we had
THE LIFESTYLE FOCUS
care. This lead me to taking 906.4288 for more info. an area to wash our hands
too much and the wrong meds,
as well as not eating the proper diet which
would help in improving my health. All I
HOLISTIC FITNESS & HEALTH
had to do was take the time to ask a few
questions.
Not having the knowledge to ask, and
allowing misleading beliefs to control one’s
daily patterns, facilitates a fear of ask-
ing...which leads us into the next reason for
not getting what we want...
OF
A JOURNAL
Issue 11 December 2006 11
Fear
Negative or painful experiences from
our childhood cause us to fear the
things we desire because we are afraid
of failing or rejection. We become pas-
sive, and learn to settle for less and
eventually we spend most of our time
wasting our energy on being angry/
resentful of those who are successful.
Wouldn’t it be much easier to apply our
energy towards the things we want like
health, love, relationships and financial
freedom to name a few. I know from
experience that there was a point in my
life when I was angry at people who
were financially successful,
and because of that, I was
on the opposite side of the
spectrum...unhealthy, un-
wealthy and frustrated.
Another example comes
from an experience which I
had in grade 6. My family
moved to a new province,
Which was completely for-
eign to me. Because I did not understand
how to use this washing area, I did not
use the washroom for an entire 6 months
because I was too proud to ask how the
washing area worked! This brings us to
the 4th reason…
Pride
How many times have we heard the
joke about men who are too proud to
ask for directions? The fear of losing
 Lunging
The 5 Reasons for Daily
whyActivities...
people don’t
Karl MacPhee
get what they ask for...
Karl MacPhee
the respect of others, causes many people Some people have had the experience
to forgo the idea of asking for help to of consistent broken promises which
“figure it out on their own”. Unfortunately, leads to never wanting to ask so that
for those of us who live by this principle they will never have to fear that they
spend most of our time looking, and trying are not important.
to figure things out when all it takes to Another example occurred early in my
swallow some pride and ask for help. Here fitness career. I was often asked my
is a classic example of how our pride or ego
rates by prospective clients and imme-
gets in the way of progress in the gym set-
diately I feared telling them what I
ting…
charge because I was not yet confident
An individual who is working out in the gym
in my service; therefore when I ex-
has always been taught (by reading muscle
plained the reason why my rates were
magazines and listening to his friends) that
is it best to lift as much weight as possible. “so expensive” I lost people instantly.
Quite often this individual is seen in the Now I understand what others in my
gym struggling through a ‘set’ and the gym industry are charging and I know the
manager asks if he needs ‘a spot’. He re- value of my service, so to explain my
fuses and goes about his training session, rates today is not as gut wrenching as
and is working on the bench press. Pretty it had been in the past.
soon, this individual has a few hundred
pounds resting across his neck and he is Now that you understand the 5 reasons
not even able to call for help. Rather than why people don’t get what they want,
taking the time to ask someone in the gym
take the time to think about what
for ‘a spot’ he nearly kills himself because
questions you have always wanted to
he is too proud to ask. Now, what do you
ask and have been fearful of asking.
think happened to his pride when everyone
Whether it is to improve your health
THE LIFESTYLE FOCUS

in the gym notices him choking with a bar

across his neck?
and wellness, or to attract a new job, a
raise or a life partner, you must be-
Low self esteem come clear with what you want so that
HOLISTIC FITNESS & HEALTH

the universe can allow that to happen!

When we don’t get what we want we begin
to believe that our needs are not important,
even worse, we tend to lean towards the
idea that the needs of others are more im-
portant than our own. What happens
then is that we stop asking for anything
at all!
OF
Once you are in alignment with what
you want, you are able to make the
necessary changes in your life so that
you CAN GET WHAT YOU WANT!
Best of luck,

Karl MacPhee PFT, CFC, AFLCA

A JOURNAL

kmptrainingsolutions@shaw.ca

Issue 11 December 2006 12

 Tips to Cut Down on Your Sugar Intake
Donna Woodhouse
Last month we took a look at some of the
negative effects sugar can have on our health.
With the holiday season upon us and treats
all around us here is a list of some of the
ways you can choose to reduce the amount of
sugar you consume everyday. Every little bit
helps and remember it takes time to change
your habits and develop new tastes so be
patient and your body will reward you and
thank you!
1. Eat whole unprocessed foods with no ad-
ditives. For example: whole grains, beans,
nuts, seeds, fresh vegeta-
bles and fruits and un-
processed meat, poultry
and fish.
2. Eliminate soft drinks,
sugared fruit juices and
baked goods made with
sugar.
3. Read all labels and be
aware of the other names sugars hide behind.
4. Do NOT use sugar substitutes, especially
aspartame or aspartame sweetened foods.
Aspartame breaks down into aspartic acid,
THE LIFESTYLE FOCUS
phenylanine and methanol, which degrades
into formaldehyde – a well known toxin. If
interested further on this topic check out:
Defense Against Alzheimer’s Disease” a
book by Dr. H.J. Roberts where he and
HOLISTIC FITNESS & HEALTH
others have stated there are 167 documented
side affects to aspartame, from ‘stimulating
neurons of the brain to death, causing brain
damage of various degrees”, to “consuming
aspartame at the time of conception can
cause birth defects.”
5. Buy cookbooks that have recipes that
cook without sugar to help you learn ways to
OF
replace this product in your diet.
A JOURNAL
Issue 11 December 2006 14
6. Let desserts be special versus an every-
day affair. Serve them alone from the meal
as many are difficult to digest with protein
and fat meals. Fruit is always a great
choice.
7. Use unsweetened juice or make your
own fresh squeezed rather than using proc-
essed.
8. If you choose to use canned fruit – buy
the ones with no sugar added or canned in
their own juice.
9. Do NOT use sweets
as a reward (remember
– sugar is addictive)
10. Do not put sugar on
the table and never add
it to your cereals.
Eliminating refined
processed cereals from
your diet entirely is a
great step.
11. Ensure you have a good quality multi-
vitamin, mineral, 2-3 grams of Vitamin C,
an antioxidant formula and essential fatty
acids as a regular part of your supplemen-
tation to reduce cravings and ensure your
are balanced in regards to these essentials.
12. DO NOT have sugar in the house….
As always, I encourage you to drop me an
email if you have any questions I might be
able to answer or suggestions for topics on
which you might like more information.
Have a healthy and happy holiday season!
Best of Health,
Donna Woodhouse
B.PE, B.ED, CNM, RHN, RNCP
yourlookinside@hotmail.com
 Quote of the Month
“There is more hunger for love and appreciation in the world than there is for
hunger.”
Mother Teresa
Sheppard’s Pie
This savory vegetarian pie features an in-
tensely flavored mix of wild and cultivated
mushrooms, celery, carrots and tomatoes,
topped with mashed potatoes and two
cheeses. Leftover mashed potatoes work
perfectly here. Your guests will not resist
having seconds!
Serves 10-12
1 package (2oz) dried mixed mushrooms
3TB olive oil
3 cups sliced Portobello mushrooms
5 Portobello mushrooms, stems removed,
rinsed, cut in half, then sliced crosswise
4 cups sliced baby bella mushrooms
THE LIFESTYLE FOCUS
2 cups sliced shiitake mushrooms, rinsed
and dried, stems removed
3 shallots, peeled and chopped
3 carrots, peeled and chopped
HOLISTIC FITNESS & HEALTH
6 celery ribs, peeled and chopped
2 bay leaves
1 can (28oz) crushed tomatoes
Sea salt, to taste
Ground pepper, to taste
5 cups leftover mashed potatoes (made with
butter and milk)
2 cups grated cheddar cheese
OF
2 TB grated Parmesan cheese
A JOURNAL
Issue 11 December 2006 15
Preheat oven to 300 F
In a small pot, heat about 3 cups of water to boil.
Add mushrooms & remove from heat. Let sit for 30
minutes to rehydrate.
Meanwhile, in a large Dutch oven, heat olive oil over
medium heat. Add all fresh mushrooms and cook for
about 20 minutes, uncovered stirring occasionally,
until most of the liquid has evaporated. Add shallots,
carrots and celery and continue cooking for another
5 minutes.
Strain the dried mushrooms, reserving the soaking
liquid, and add the mushrooms to the pot. Strain the
soaking liquid through a fine mesh strainer and
remove any grit. Add strained liquid to the mush-
room mixture. Stir in bay leaves, tomatoes and one
cup of water. Season with salt and pepper. Continue
cooking over low heat until carrots are soft, about 15
minutes. Remove from heat. Taste & adjust season-
ing. The mushroom mix can be prepared up to two
days ahead and refrigerated.
Spread the mushroom mix in the bottom of a 3qt
baking dish. Cover with the mashed potatoes &
sprinkle with cheddar cheese and then the Parmesan.
Bake until cheese is melted & pie is heated through,
about 45 minutes. Serve!
290 cal(130 from fat), 14g total fat, 6g saturated
Fat, 11g protein, 32g carbs, 30mg cholesterol.
Fit 4 You empowers people to choose
their own path of health and wellness
The 4 Pillars
by providing expert knowledge,
support and direction in the key areas
of Strength, Nourishment, Heart and
Attitude.

Strength
One-on-One & Group Fitness
Health & Wellness Seminars
Pre/Post Natal Fitness
Group Fitness Events
Lifestyle Coaching
Boot Camps
Retreats
Call today for a Healthier You 780.975.6588 Yoga
 Workout of the Month
“Movement”
This workout was designed to develop full body functional strength
through the combination of dynamic and strength exercises.
Training session should take between 40-45 minutes from warm-up
to cool down.

Phase 1(Warm-up): 5 minutes cardio of choice

Phase 2(Dynamic Preparation): Dynamic Warm-up (page 11)

Phase 3(Strength): This workout is in triset format. Complete prescribed repetitions of the first exercise and
then move on to exercise 2, and 3. Rest at the end of the triset and complete 3 more rounds.

Jumping Jacks

Sets Repetitions Rest

1 30 seconds none

Lunge with Twist

Sets Repetitions Rest

THE LIFESTYLE FOCUS

1 30 seconds none

Dumbbell Disco Drill

(floor touch with shoulder press)
HOLISTIC FITNESS & HEALTH

Sets Repetitions Rest

1 10/side 30 sec

Phase 4(Intervals): Speed walk or run: 4 x 2 minutes fast with 2 minutes slow for recovery
OF

Phase 5(Flexibility): Find 5 stretches... Hold each one for 10 seconds and repeat circuit 2 more
A JOURNAL

times.

Issue 11 December 2006 17

 Workout of the Month
“Dynamic Warm-up”
This workout was designed to warm-up the body by moving through
each exercise dynamically for a prescribed period of time.

Complete 3 rounds of the following exercises x 30 seconds each. Only move through your
range of motion, and abilities.

Single Leg Cone to Cone touch x 30 seconds

Ankle Touches x 30 seconds

THE LIFESTYLE FOCUS
HOLISTIC FITNESS & HEALTH

Bowling Lunge x 30 seconds

OF
A JOURNAL

Lying Leg Whip x 30 seconds

Issue 11 December 2006 18