July- let's focus on consistency! We all have crazy summer schedules but let’s try to get in some exercise this month- whether it is at the gym, the studio, the beach, or at home! Working out with consistency is important for achieving a lifetime fitness results. Commitment to a regular workout regimen will increase your fitness level, improve your health and generate a greater sense of mental well being. Committing means mapping out a plan (of exercise or nutrition) that can be done with consistency. A consistent workout and nutrition plan reduces stress and increases your mental well being. When you exercise, your body releases endorphins that enhance your mood. As we move into the heat of the summer, let’s energize our bodies and minds with a consistent exercise and nutrition program.
Bonnie Chambers is one amazing woman who I wanted to highlight this month because she is so consistent with her workout and nutrition plan and has seen great results over the past two years. Bonnie is a beautiful woman on the inside and outside and I am so thankful that she has been a friend and client for two years. Bonnie is an inspiration to many women by her hardworking sprit and dedication to health and wellness. Bonnie loves to push herself in her workouts and in her tennis matches and enjoys the benefits of great whole body heath.
Please read below Bonnie’s story of consistency and dedication to a healthy lifestyle!
“I started working out at TransFit a few years ago. I have always exercised in one way or another for many years, but like most people there was a yo-yo effect. Work out for a while, and then find other things to do to put it off. I decided I needed someone to push me, motivate me and keep me consistent. Now that I am 40, one of my biggest motivators and fears is the fact that heart disease runs in my family and that my mother at the age of 46 had triple by-pass heart surgery.
Caroline has not only motivated me like no one I ever imagined could, but she does it with a smile EVERY day! The constant pats on the back and her knowledge of nutrition that has totally changed my way of eating and drinking. I have cut sodas completely out of my diet and feel so much better! I use to always follow recipes exact but now I try to think of healthier ways to substitute the less healthy ingredients for the more nutritious ingredients(whole grains and vegetables).
I try to work out with Caroline twice a week and when I have a chance I try to jump in on the Transformer class. I usually play tennis two times a week and I believe that the core work and weight training we do has made me a better tennis player. I had a great winning season! I also try to walk every evening after dinner, just to clear my mind of the busy day.
I have three boys that I treasure and I want to set a healthy example for them and encourage them to be active and I think my interest in being healthier has also motivated my husband to make lifestyle changes as well.
My favorite drink these days is green tea, either with a fresh squeezed lime or infused with fruit (pineapples are delicious).
I love to get together with friends and entertain and my favorite recipes is an antipasto veggie dip.
Antipasto Veggie Dip:
1 (14 ounce) can artichoke hearts drained and chopped
1 package fresh sliced mushrooms, sautéed and chopped
1 (7 ounce) jar roasted red peppers, drained and chopped
1 cup pimiento-stuffed olives, drained and chopped
1/2 cup chopped green pepper
1/2 cup chopped celery
1/2 cup finely chopped onion
1 clove minced garlic
1/4 cup olive oil
1/2 cup white vinegar
2 teaspoons Italian seasoning
1 teaspoon season salt
1/2 teaspoon ground pepper
*Combine first 6 ingredients in a large bowl, set aside *Sauté onions and garlic in hot oil in a saucepan over medium heat until onions are tender. Add vinegar and remaining 4 ingredients; bring to a boil. Remove from heat, and pour over vegetables; cover and chill 8 hours.
Serve with pita chips or crackers of choice
A well thought out fitness plan will go a long way in helping you to reach your goals. To achieve consistency, think about the types of exercise that you can do on a regular basis. Print the calendar below to plan out your July exercise schedule! I can't wait to see your calendar filled out! Blessings, Caroline