May's Member of the Month: Nancy Sievers

Nancy doing an assisted forward lunge 

 

Nancy Sievers became a Restoration Fitness member two years ago and now works out with us alongside her husband, Bob, three times a week. Nancy was raised in a Chicago suburb but has lived in Boulder since 1975. Her and Bob have been married for 51 years and have a very funny daughter and sweet son-in-law who live here in Boulder, a son in Seattle and four wonderful grandchildren. She and Bob also have a cute 3-year-old bichon frise that is a well-known flirt. Nancy is a retired special education teacher who now fills her time with travel, gardening, reading, and spending time with her family and friends. She is a very sweet person who lights up the room she is in. Meet May’s Member of the Month: Nancy Sievers!

 

RF: What positive results have you had from working with RF?

Nancy: I’m in good shape for a person my age; I’m 73. RF prepared me for my knee replacement surgery then helped rehabilitate me afterwards. I think my other knee does not need surgery because of all we do here. My balance has also improved greatly and RF does a great job of modifying exercises within my ability each workout.

 

RF: What keeps you motivated:

Nancy: The variety RF provides for Bob and I. I like coming here and I’m not a person that likes exercising. I don’t do it on my own. You and Nicole do a great job engaging me!

 

RF: What is the biggest challenge you’ve overcome?

Nancy: My knee replacement surgery. I can now kneel and garden! I’d like to try and play tennis this summer. Bob also loves tennis.

RF: We’re going to hold you to that!

 

RF: What does health mean to you?

Nancy: Health is terribly important at my age. It means I can travel. It means I can do all I want to do. Health means maintaining good body function.

 

RF: What’s your favorite healthy food?

Nancy: Spinach omelet with a little sprinkle of cheddar cheese.

 

RF: What’s your favorite type of workout music?

Nancy: Definitely something peppy!

 

RF: What is your favorite type of workout?

Nancy: Does eating count?

RF: Hahahaha No!

Nancy: Walking with my dog and my friends. And, I really enjoy some of the ballet type movements we do in here.

 

Thank you so much Nancy! We greatly appreciate you and are so glad we are helping you to feel good!

 

 

Chimichurri Steak

Ingredients: 1 cup extra-virgin olive oil 2/3 cup wine vinegar 2 tablespoons lemon juice 1 bunch of flat leaf parsley 6 tablespoons garlic 3/4 teaspoon black pepper 2 1/2 teaspoons kosher salt 1/4 teaspoon crushed red pepper 1 (1 3/4 to 2-pound) skirt steak

- Combine all ingredients other than steak in a food processor or blender, pulse until blended but not pureed - Remove 1 cup of blended mixture and save in a covered bowl for later - Place rest of mixture onto steak and marinade in sealed bag for 2-4 hours in refrigerator - Heat grill to medium-high heat - Once the steak is done marinating, let it come back down to room temperature then grill on each side about 6 minutes - After grilling, allow steak to rest 5-7 minutes before cutting it against the grain in about 2 inch strips - Serve with remaining chimichurri sauce

Plantain, Coconut, Squash Soup

Ingredients: 2 ripe, grilled or baked plantains, peel removed 2 cans light coconut milk 1 12 oz frozen box of winter squash Salt and Pepper to taste

-Combine all ingredients in large stock pot on medium heat until everything is warmed through -Use a stick blender to puree everything to a desired consistency

This soup is surprisingly easy and surprisingly delicious!

Kaizen

Kaizen is a Japanese philosophy of continuous growth and improvement of working practices and personal efficiency. Wether it be excelling at work, changing career paths all together or getting to the next level in your workouts; kaizen urges you to push through your existing comfort zone to find true happiness and be the best you.

We spent a lot of time this week in Fitness Fire classes talking about getting out of your physical and emotional comfort zone and pushing through. I believe that some of the best personal growth can come from pushing through your comfort zones. If you think about it, it begins at birth. A baby is safe, warm, and content in its' mother's womb but at a certain point, it is time for it to join the unfamiliar world. Each step of growth for a baby is forcing it to leave it's comfort zone. The baby's first days out of the womb, crawl, step, etc. Each sign of growth is a step out of its' existing, familiar comfort zone and into the strange unknown. For the baby, pushing through leads to more independence and the formation of their own unique personalities.

The same principles hold true in ones' adult life. New, fresh experiences are vital to enrich ones' life. Personal growth stems from new challenges that lead you to new life experiences. It is easier to remain static and not push forward; fear of change and the unknown are huge factors.  Fear is your body's natural way of letting you know your comfort zone is being compromised. One should be aware and respectful of the feeling of fear but do not let it hold you back. Fear is not a comfortable feeling and usually we avoid it at all costs. Remember we would all be (twenty,thirty, forty,etc) fifty-somethings living in our mother's womb if facing fears were not necessary.

Every time we face our fear and push through our comfort zone, growth happens! Growth is not supposed to come easily. Again, think of the tiny baby taking all its' firsts. Or another example would be any business owner that has taken a risk; for their business to grow they must constantly move forward and be comfortable with change to keep up with the industry. Successful businessman and author Robert Cushing stated, "The fact is, that to do anything in the world worth doing, we must not stand back shivering and thinking of the cold and danger, but jump in and scramble through as well as we can."

Something to keep in mind is once we've pushed through one comfort zone into the new zone, over time the new zone can become yet another comfort zone. It is important in life to continually challenge oneself with new goals and experiences; this allows for personal growth which sanctions ones' best life possible. It may seem trivial but when you are sweating, out of breath, and feeling uncomfortable during a workout and you make the decision to continue and push yourself by going even faster or picking a heavier weight or just finishing all the way through, you are practicing kaizen. I urge you to take that feeling of empowerment and succes and continue to grow!

  • By Erica Sigel

Hibiscus Cooler

Hibiscus CoolerIngredients: 6 hibiscus tea bags 6 cups boiling water 2 cups sparkling water 1 tbsp lime juice

-Place tea bags and boiling water in a pitcher, let steep 8 mins -Dispose of tea bags, pour in sparkling water and lime juice -Put pitcher in refrigerator until cooled

*Optional: Add honey or stevia while tea is still hot. You could also add some mint sprigs before serving.

This drink is such a beautiful color and is incredibly refreshing! It's great to cool down on hot days and a perfect drink to serve to company.

April Member of the Month: Rita Zamora

We’re happy to announce April’s Member of the Month: Rita Zamora. Rita is a super, amazing woman who owns a marketing agency for doctors. She does an excellent job (intentionally) balancing her wellness, family and work, even though she may sometimes disagree. She is originally from Southern California but has called Boulder home for the last 24 years along with her husband, Michael, 2 cats- Merlin and Ariel, and their sweet, sweet dog, Sunny. In November 2011, Rita was feeling the need to find something to jumpstart and motivate her in the right fitness direction. She knew the importance of lifting weights and gaining muscle as one aged, this led her to a Google search of “Boulder, CO personal trainers.” Restoration Fitness was one of the results that popped up and Rita really liked what she saw. She has been a member ever since! We recently sat down with Rita and had the opportunity to get to know her even more:
(RF) What positive results have you had since joining RF in November?

(Rita) Hmm… where to start? You guys have helped to change my thinking. When I first signed up, it was my first time ever working with a personal trainer, I thought I would come into the gym and lift weights then go home. Restoration Fitness has offered me so much more. Not only have I met my goal weight, learned how to lift weights and I’m the strongest I’ve ever been but you guys’ offered an added bonus of helping me to alter my thinking to a healthier process through coaching and support. I’ve learned and am still learning not to beat myself up as much. I’ve also found a love and enthusiasm for working out again! Thank you!

 

(RF) What keeps you motivated?

(Rita) You guys! I also love how RF has taught me to have maximum results with my workouts in a minimum amount of time in a healthy, smart way. You’ve taught me a very efficient way to work out, which is so important with my busy schedule.

 

(RF) What’s the biggest challenge you’ve overcome?

(Rita) Learning how to relax and allowing myself to relax. The restoration part of fitness.

 

(RF) What does health mean to you?

(Rita) Moderation and balance with regard to food and rest.

 

(RF) What’s you favorite go-to healthy meal?

(Rita) Two eggs over medium and Brussels sprouts with avocado!

(RF) I’ve never tried Brussels sprouts with eggs, sound delicious! Yummy idea!

 

(RF) What’s you favorite music to workout to?

(Rita) Pop Top 20 mostly. Pitbull, Rhianna, Foster the People are some examples.

 

(RF) What’s your favorite workout?

(Rita) Squats are my favorite in the gym. When it’s nice out, I love to hike. It’s so great to be outside and I find it relaxing.

Thanks so much to Rita for taking the time to chat with us. We are so proud of Rita’s commitment to over-all health and wellness. She’s a great example of hard work paying off! We truly have the best clients ever! Thank you so much for being a part of our Restoration Fitness family!

Jerk Chicken Wings

Ingredients: 1/4 cup minced red onion 1 tablespoon brown sugar 1 tablespoon finely chopped seeded jalapeño pepper 2 teaspoons cider vinegar 2 teaspoons low-sodium soy sauce 1/2 teaspoon salt 1/2 teaspoon ground allspice 1/2 teaspoon dried thyme 1/2 teaspoon black pepper 1/4 teaspoon ground red pepper 1/2 cup chicken stock 1 1/2 lbs chicken drummettes (you can also use chicken thighs, breast, even tofu)

-Combine first 11 ingredients in a large bowl; add chicken and liquid to a ziploc bag and marinade overnight. -My preferred method of cooking these is on the grill for about 6 minutes on each side or until golden brown and cooked through. -You could also cook them on a pre-heated medium-high heat pan on the stove.

These are so delicious and easy to make! We usually grill up a couple plantains and some asparagus to go with it. To grill a plantain, make sure it's black and ripe, cut it in half lengthwise. Brush them with olive oil and a sprinkle of brown sugar if desired and grill about 8 minutes on each side. Try this recipe out, I guarantee you won't regret it!

March Member of the Month: Debbie Setlock

For those of you who participate in Fitness Fire classes, you know that Debbie Setlock will most likely be there and that she will for sure be kicking major butt. She always gives 110%, with a cheery disposition, and we love her for it!

Debbie became a Restoration Fitness member in March 2011 after attending Wild Women Adventures, which is a weekend mountain retreat led by Nicole and her friend and colleague, Christine the last couple of years. Debbie was at a point in her life where she was doing a lot of life reflection on her health and had heard a quote, “You can spend money and effort now on your health and wellness or you can spend it later on your illness” and it really resonated with her. She decided joining RF was a commitment she wanted and needed to make.

We sat down with Debbie recently and asked her some questions; she had some great insights to share. Meet Debbie!...

(RF) Tell us a little background info about yourself:

(Debbie) I’ve lived in Boulder since 1970. I manage an assisted living facility in Longmont. My husband, George, and I have a 20-year old son, Tyler who is majoring in nutrition at CSU and has a love for and understanding of health. I am a firm believer in taking responsibility for ones’ health.

(RF) What results have you seen since you joined RF?

(Debbie) Well, I’m stronger. But, asides from that, I really love that I’m doing things for my long-term health. I also learned a lot of helpful nutritional information participating in the RF cleanse last year.

(RF) What keeps you motivated?

(Debbie) My goal of maintaining health for the long term. I want strong bones and don’t want to have to take a bunch of pills everyday as I age, unless I absolutely have to. I love coming to RF, the community of people here is awesome! We all care about each other; I’ve never had that, to this depth, in other exercise communities.

(RF) What’s the biggest challenge you’ve overcome? (We really appreciated Debbie’s answer to this one and feel many people can relate!)

(Debbie) Taking the time to get here. I have a hard time allowing myself to have balance with work, health, and wellness. I need to constantly remind myself that I’m worthy of taking the time for myself.

(RF) What does health mean to you?

(Debbie) Everything. It means my quality of life now and for the future.

(RF)What’s your favorite food?

(Debbie) Sautéed greens. I recently made sautéed collard greens for a group of people and they were a big hit!

(RF) What’s your favorite song or artist to workout to?

(Debbie) Madonna!! I hope one day to have her buff arms!

(RF) What’s your favorite type of workout?

(Debbie) Hiking.

Thank you Debbie for your wonderful contribution to our members by giving us your honest insight into what health means to you!  You inspire us all!!

Which Would You Rather Lose?

There's a difference between weight loss and fat loss.  For those of you who read magazines or blogs promising miraculous weight loss, you might be led to believe that losing weight is just as good as losing fat. Ah, but the real evidence of health is having a good balance of fat and lean body mass.  You read it right, it isn't healthy to lose too much fat or too much lean tissue.  In fact, losing too much fat (below 9% for women and below 5% for men) can actually lead to death much faster than being obese.  The real question, and the one that really hasn't been answered definitively yet by modern science, is what ratio of fat to lean body mass is best for your body?

"No diet will remove all the fat from your body because the brain is entirely fat.  Without a brain, you might look good, but all you could do is run for public office."  -George Bernard Shaw

Which Weight are We Weighing?

Although I may not be able to specifically answer the very individual question of what body fat percentage vs. lean body mass (connective tissue/bones/muscle) percentage your body functions best at, there are many different charts that give us ranges to shoot for. If you'd like to know what these ranges are for your age group and sex, here's a link. What I find more interesting is that although these charts would lead us to believe that we can all fit into a little category, each and every one of us has a unique body that can both be manipulated to perform and change, and that will also find a way to lean toward its own set-point.

Data from the Aerobics Center Longitudinal Study out of Dallas, TX found that men who were physically "fit" (scored in the top 80% of one's age group while performing a treadmill walking test) had death rates one-half those of lean unfit men.  So, even though they had a significantly higher body weight than others, because they were active and fit, their likelihood of living longer was still double!  Our body weight is a measure of our total mass regardless of what that mass is composed of. When we look at body fat, we are looking at both subcutaneous fat and the fat that protects and surrounds our organs. Our lean body mass is made up of muscle, connective tissue, organs, bones, and really everything besides fat. In theory, the less excess fat we have, the less work our body has to do to overcome our total mass to move and play and live. However, without adequate fat, our organ systems shut down, our hormones deregulate, we don't think as clearly, and we have no energy reserves to do anything beyond very minimal activity (unless you are eating 8 times a day).

To reach a balance of healthy body fat and an active, flourishing amount of lean tissue, you must eat a diet rich in colorful vegetables and fruit, lean protein, omega 3 fats, and you must do some form of regular activity that forces you to resist your own body weight and beyond. We build muscle tissue when we stress the muscle enough that it lays down more muscle fibers so it can meet the challenges we impose upon it the next time we place a demand on it.   This requires that we come within a few repetitions of near failure, and that we do different things to challenge the muscular system all the time.

We love resistance training and have found it to be a great compliment to nearly all of our clients lives outside of the gym to help them improve performance in other activities, reduce injuries, improve metabolism, and give them more energy. And, when one thing improves, it's easier to gain momentum to make other health changes too!

Please feel free to respond with your thoughts or comments on health, wellness, or your energy anytime.  We love it when this newsletter is shared and forwarded to friends or when readers give us their suggestions or ideas!

Have a beautiful week!

In love and health,

Nicole Irlbeck and the Restoration Fitness Crew

Aunt Ronna's Go-To Chicken

Ingredients: 6 large skinless breasts, cut up in into big (about 2-3 inch) chunks Can of pitted black olives, drained Can of chickpeas, drained Jar of spaghetti sauce or 1 28 oz can of diced tomatoes Pepper, Salt, Garlic to taste

- Preheat oven to 350 degrees - Place all ingredients in a foil lined (easy cleanup) baking dish - Bake 1 hr-1hr 15 min until chicken is done

My aunt usually serves this over pasta or potatoes with spinach or broccoli. It makes for great leftovers too. So easy and so yummy, thanks Aunt Ronna!

February's Member of the Month: Bob McCool

Bob became a member of Restoration Fitness in October of 2011. Since then he has been committed to improving his health and has had some awesome results. We are also very proud and impressed by Bob’s learned perfection of squats! We sat down with him recently and asked him some questions. Meet Bob!

 

(RF) Tell us a little background info about yourself:

(Bob) Originally, I’m from Columbus, OH and was raised in PA. I’m the youngest of 8.  I’ve been living in Colorado since 1994 with my wife Daryl and our 7-year-old son, Jackson. I work as a partner of a computer services company.

 

(RF) What results have you seen since joining RF in October?

(Bob) To start, I’ve lost 20 pounds! My energy level is ten times higher than it’s ever been which helps me keep up with Jackson. I’ve noticed continuous improvement of previous injuries. I can also snowboard much better than I ever have been able to in the past. Another positive result is that with the help of RF, I’ve been eating so much healthier.

 

(RF) What keeps you motivated?

(Bob) The accountability of RF has been great. I love coming here! It’s also been a great stress relief and managing stress is important to me. I want to feel good! And, above all else, having the energy to keep up with Jackson. Being healthy for him is very motivating to me.

 

(RF) What’s the biggest challenge you’ve overcome?

(Bob) Food. I used to stress eat a lot. Having workouts as my new stress relief is great!

 

(RF) What’s your favorite healthy food?

(Bob) Grilled trout with a spicy rub

(RF) Yum!!

 

(RF) What’s your favorite song or artist to workout to?

(Bob) The Police

 

(RF) What’s your favorite type of workout?

(Bob) Fitness Fire classes! They’re a really great, hard workout and they’re fun!

 

 

Restore your Deep Core, Elevate Calm over Chaos…

Subscribe to our monthly newsletter for workouts, inspiration, healthy lifestyle tips, and info on upcoming workshops.