Dear Friends,
It was great to be back last week. After almost of a month of limited exercise for myself, I was reminded how quickly we lose it if we don’t use it! The longer we take a break from physical conditioning, the harder it is to get started again. But once we start again, it feels wonderful. Being a little sore is actually a good feeling. Come back slowly, but always come back to moving and setting fitness goals. Yesterday I ran longer than I had in months. I’m sure it was one of my slowest runs, but it was one of my best. Best in the sense that I was able to reflect on the past month. Definite highs and lows, and ending with an even more profound appreciation for life and the loved ones we hold dear. A great reminder to make the most of life’s celebrations and tell the ones you love how much you love them often. There was also a large group of firemen in training running on the trail. All the scenery and reflection was inspirational! 🙂
Monday is the beginning of my 12-Day on-line Clean Eating Challenge and LG Boot Camp is offered every day. I have a new punch card form of payment to make it easier for you to join us when you can.
On Wednesday, September 17th, We will be conducting a fitness assessment for all Boot Camp classes and clients. The President’s Challenge is the test we all did in school and the adult fitness test we will be doing is based on their recommendations. It’s a fun and helpful baseline.
There are two types of fitness:
Performance-related fitness is linked to athletic performance (for example: a 50-yard dash time or the ability to maneuver around obstacles quickly) and is linked to speed, reaction time, and coordination. I conduct these tests on an individual basis. Let me know if you are interested. On Wednesday we will do a Health-related fitness test.
Health-related fitness is linked to fitness components that may lower risks such as high blood pressure, diabetes, or low back pain. Health-related physical fitness includes the following components:
Aerobic fitness – ability of the heart and lungs to deliver blood to muscles,
Muscular strength and endurance – enough to do normal activities easily and protect the low back,
Flexibility – ability to move your many joints through their proper range of motion,
Body composition – not too much body fat, especially around the waist.
The activities featured on this adult fitness test are provided as a way for you to get an estimate of your level of aerobic fitness, muscular strength and endurance, flexibility and your body composition. The results on each test provide you with a measure from which you can track where you are right now and your progress in each area as you become more physically active.
What’s for Dinner:
Linguini with Sautéed Scallops and Peas
Servings: 2 • Size: 1 cup pasta and 3 scallops • Old Points: 7 pts • Points+: 9 pts
Calories: 374 • Fat: 6.5 g • Protein: 27 g • Carb: 56 g • Fiber: 9 g • Sugar: 8
Sodium: 261 mg (without salt) Cholest: 40 mg
Ingredients:
4 oz linguini, whole wheat or low carb
1 cup frozen peas
2 tbsp chopped parsley
1 tsp extra virgin oil
1 tesp butter
6 large sea scallops, cleaned
course salt
ground pepper
Directions:
Cook pasta in a medium pot of boiling salted water until al dente, according to package instructions adding the peas to the boiling pasta water 4 minutes before finished.Reserve 1/2 cup of pasta water before draining, drain the pasta and return to pot. Addparsley and 1 teaspoon of olive oil. Stir, adding reserved pasta water a little at a time.Adjust salt and pepper, to taste.
Meanwhile while the pasta is cooking, season the scallops with salt and pepper. In a large skillet, heat butter over medium flame. Cook scallops until browned on one side, 2 to 3 minutes. Flip; cook until opaque throughout, about 30 to 60 seconds more, while their centers are still slightly translucent (you can check this by viewing them from the side). Be careful not to overcook or they will become tough. Serve over pasta.
Much love,
Lori
