Green Challenge!
Tip of the Week…
Never leave the house without a baggie of fresh cut fruit or vegetables this week! Use your snacks as opportunities to get in extra servings of veggies!!!
Continue reading
Tip of the Week…
Never leave the house without a baggie of fresh cut fruit or vegetables this week! Use your snacks as opportunities to get in extra servings of veggies!!!
Continue reading
| “If you’d like to know what your choices and experiences were like in the past, you can examine your body now. If you’d like to know what your body will look like in the future, examine your choices and experiences NOW.”
Deepak Chopra ______________________________________________________ Happy March Fitness Friends, I’ve received several studies this past week from various journals and associations with a few interesting finding I’d like to share with you. Here are two concepts that can impact your fitness and health results. Food logging is 100% effective for helping people reach their goals. A survey of American’s showed that nearly all American’s UNDER estimate the amount of food they actually eat. Leaner people underestimate their calorie intake by 20% and heavy or overweight individuals underestimate their intake by 50%. The study proved most overweight individuals thought they ate about 1,000 calories each day. Once they logged the food, they were off an average of 1,000 calories. Results showed that people who log 5 days each week are successful, long-term losers! What can you learn from this? No matter if you’re lean or heavy, you should find a way to track your food to ensure success. Go online or track on paper! You have so many options! Just do it to lose it! Next, people who train or lose weight in groups have success! Scientific research supporting the effectiveness of group training such as boot camps and cycle camps can be found at this link: a study found that during team-based weight-loss competitions (think The Biggest Loser for an online community… without the camera crew), weight loss was similar among teammates. People on a team with many weight-dropping participants were more likely to succeed themselves. What can you learn from this? It’s a good idea to buddy up with people or a group you think would help you be successful. Group support is huge in accomplishing goals! Take action now…Monday launches my March Group training options (details below). I’d love you to be part of our successful “losers” by April 1. Bottom line, if you’re not seeing the results you’d like, change what you’ve been doing so you can see results in the future! Enjoy a healthy and active March! Mindy Buxton Food & Fitness Coach ___________________________________________________ Upcoming Events March Cycle Camp Come participate in 4 weeks of an effective cycle program designed to help you become leaner, stronger and more efficient by April 1. (The first 4 weeks of this program has already helped me drop body fat and we’re just getting started!) When: March 5-28 Times: M& W from 7-8am, F 8-9 (bonus hour from 9-10 with my group fitness class–yes this means 2 hour Fridays:) Only $199 for 4 weekly program schedules, 3 weekly workouts and nutrition guidance Contact me if you can only do specific days for a pro-rate! March Boot Camp Get fit, lean and be surrounded by a supportive group of women as you get your body and nutrition ready for spring! All fitness levels welcome. When: March 5-28 Times: 9-10am, M & W $175 for 8 workouts, monthly workout calendar and nutrition guidance, before and after measurements Huntsman Hometown Heroes Thank you to MORE of you who’ve contributed to my fund raising efforts this week. I’m less than $100 away from their goal! You’re so appreciated by me and by Huntsman Hometown Heroes! I’m going to leave the link on my newsletter until I’ve raised my goal amount. On Saturday, June 4, I’m cycling 100 miles in Little Red Ridding Hood as a member of the Huntsman Cancer Institute’s Huntsman Hometown Heroes Team. As part of my involvement, I’m required to raise $750; but, it is my personal goal to raise $1,000. I am asking you to support me in this endeavor. Your donation will go directly to the Huntsman Cancer Institute’s mission and is 100% tax-deductible. You can make a donation online on my personal page at: littlered.kintera.org/mindybuxton. |
Fitness Friends & Family,
It has been nearly 20 years since the first time the effects of cancer personally impacted me. In 1992, my grandpa was diagnosed with leukemia and 3 weeks later I attended his funeral. Back then I thought cancer was an “old persons” disease.
In college, one of my best friends began his battle with melanoma. In 2000, I celebrated my 25th birthday. Two days later I stood heartbroken once again at another funeral. Only this time, cancer took the life of someone my own age. I learned real quick that cancer is not just an old persons disease!
Since 2000, my dad has become a cancer survivor, 3 men whom I personal train/coach are fighting their own battles with cancer; and now a girlfriend, who is a young mother–only 33 years old is fighting stage 4 melanoma. It’s sobering to know that cancer is a disease that can impact anybody at any age at any time of life.
Some of you may know Alisa Johnson Linton. I’m inspired by her steadfastness, faith and the grace she displays. She’s reminded me that sometimes… “Things in life are going to be hard. But guess what? We can do hard things!” (From her blog on Mon. Jan. 23, 2012) If you’d like to follow her experiences you can go to www.joshalisa.blogspot.com.
All the athletic events I’ve participated in so far have been for selfish reasons. This year, I’m humbled to ride in memory of loved ones and on behalf of Alisa as she and her family are in the midst of “doing hard things”.
On Saturday, June 4, I’m cycling 100 miles in Little Red Ridding Hood as a member of the Huntsman Cancer Institute’s Huntsman Hometown Heroes Team. As part of my involvement, I’m required to raise $750; but, it is my personal goal to raise $1,000. I am asking you to support me in this endeavor. Your donation will go directly to the Huntsman Cancer Institute’s mission and is 100% tax-deductible. You can make a donation online on my personal
page at: littlered.kintera.org/mindybuxton.
If you would like to write a check, it should be made payable to Huntsman Cancer Foundation,
and can be mailed directly to the foundation at:
Huntsman Cancer Foundation
On behalf of Hometown Heroes Team Member Mindy Buxton
500 Huntsman Way
Salt Lake City, UT 84108
Cancer stories give me perspective. I’m so blessed to have the body I have. I appreciate my health and my own special “hard things” that I’ve had to deal with on a physical realm. Knowing that other people have extremely difficult “hard things” gives me gratitude and helps me remember there is always something I can do to provide help and support.
If you are aware of someone who may wish to participate in this endeavor by making a donation to the Huntsman Cancer Institute, please feel free to copy this letter and pass it on to him or her with your endorsement and kind invitation.
I look forward to your support. If you have questions or concerns about any aspect of my Fundraising or this century (100 mile) ride, please feel free to contact me at 801-860-3151 or by e-mail at mindy@mindybuxton.com.
Wishing you great health & love,
Mindy Buxton
Greetings Fitness Friends,
My 2012 Cycle Camp is just around the corner. Here’s the details…
Purpose:
This time-efficient, effective training program is designed to get participants lean, fit, fast, and powerful by April 1.
Benefits:
How is this camp different?
You’ll experience great results in less riding time! Typical cycle camps use older training methods demanding more time on the bike. This program is based on a high intensity training method, which allows us to train at a higher intensity–which requires less riding time. We spend less than 8 hrs. per week riding vs. 20 plus hours.
PLUS, this year I’m including a new methodology to my program, which includes concepts taken from Lance Armstrong’s strength trainer!
Ride Schedule:
Mon.’s 7am – 8am
Wed.’s 7am – 8am
Fri.’s 8am – 10am
You will be given a weekend workout to follow and you may also attend specific classes to get in your rides if you have a time conflict throughout camp. (I will provide a list of these!)
Feb. 6 – April 1
Camp is limited to Only 16 Participants!
Camp Fees:
$75 registration fee due Jan. 23 (includes your threshold test and written program)
Threshold Testing for $75 is open to anybody, not just camp participants! Testing will be Tuesday, Jan. 31 & Thursday, Feb. 2.
$350 for two months due by Monday (a $50 savings) or $199 per month due first workout of month.
If you’re interested in the training program and want to do the workouts on your own, you can purchase the 8 week program for $150. Workouts are written out and can be followed easily on any cycle bike, stationary bike or bike trainer.
For questions please contact Mindy Buxton at 801.860.3151 or mindy@mindybuxton.com.
Have an active and healthy day!
Mindy Buxton
Food & Fitness Coach
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Upcoming Events
Healthy Food Workshops
I’m hosting 2 workshops coming up so save the dates!
Tuesday, January 24 at 11:30-1:00pm
21 Day Detox with my Trainer Girlfriend, Cody Sanders
This is a fabulous workshop to kickstart healthy eating or to enhance any healthy lifestyle. This program will help you see great health and physical results. Food sampling and a written program is included in your $25 fee. Register at Freshairwanted.blogspot.com
Tuesday, February 21 at 11:30–1:00pm
In this workshop I will focus on Healthy Eating after detoxing and/or for a healthy lifestyle. It will include food sampling, successful strategies, kitchen tools overview and My Clean, Simple & Healthy recipe manual that can be customized to your individual and family needs.
Space is limited to both workshops, email me if you have any questions!
January Group Training & Boot Camp
Group Class and Boot Camps begin Wednesday, Jan. 3. There will be classes held each Monday and Wednesday of the month other than Martin Luther King Day (7 classes for the month).
Morning Group Class is 7-8am and Boot Camp is 9-10am. Classes are limited to 10 participants. The January group class will use the month to prepare for Cycle Camp starting in February! Each workout is a different emphasis and all fitness levels are welcome! January rate is $175 due first week of class.
Contact Mindy Buxton to reserve your spot!
Greetings Fitness Friends,
These are my Top Lifestyle Tips that will bring you success in 2011!
These tips on a continuous basis will get you results without having to diet or follow any extreme plan. People who do these things on a regular basis find their best body!!!! It’s all about consistency and moderation!
Exercise at least 30 minutes 5 times each week. The fact is you have to move to burn calories, but you don’t have to kill yourself for hours on end to see results. Find something you love to do and make it part of your every day routine. This will make you feel, look and function better. You have to be active to be your best size and find your best health.
Avoid caffeine, carbonated drinks and alcohol as much as possible. These beverages interfere with your body’s ability to burn fat. They contribute to obesity even though many of the diet drinks are calorie free!
Leave any food with these 2 ingredients: High Fructose Corn Syrup or Hydrogenated /Hydrogenised (even Partially) Fat/Oil on the shelf at the grocery store. These 2 ingredients are scientifically linked to disease and obesity.
Eat at least 5 servings of vegetables each day and eat around 4 servings of fruit each day. By filling up on high nutrient foods, you’ll naturally eat less of the foods that keep you from hitting your goal or that make you unhealthy. ½ cup equals 1 serving size, so 2 full pieces a fruit each day gets your servings in for fruit. Salads, snacking on baggied raw veggies, stri fry’s, adding vegetables to smoothies, omelets and soups are all ways to get in your vegetable servings. Have veggies be your main entrée focus and think of fats and proteins as a topper or flavor for the veggies.
Follow the 80/20 Rule, 80% of food should be fresh, whole food, (grown or once alive) made yourself, 20% can come from a package /box/mix.
Get at least 7 hours of sleep each night.
Stop eating by 8pm each night or two hours before you go to bed.
Follow these tips to find your best body in 2011!
Have a happy and healthy New Years!
Mindy Buxton
Fitness & Food Coach
Happy Holidays! I’m always so thankful this time of year for all of you who have been loyal readers, clients and participants of my Group Trainings, Boot Camps, Cycle Camps, & Contests. You’re my health & fitness family and I’m so grateful for you!
I wanted to send a quick email to you – because, like many of my newsletters and emails, sometimes I am compelled to write because of something a client says,
But here is what has struck me over the last few days…
While I’m perusing on Facebook, listening to conversations, speaking with clients, etc….I’ve heard a lot of this lately:
“I have to resist all these baked goods!”
“I can’t wait for the holidays to be over so I’m not tempted by all the cookies and chocolate.”
“I have to really get back on my di.et after the holidays.”
“I just have to stop but I can’t help myself!”
…You’ve heard these or have said something like this at some point too…right?
Well, here is my take on this, and it might be completely opposite to what you think I’m going to tell you about how to “survive the holidays.”
EAT COOKIES. EAT THE CHOCOLATE. BAKE 100S OF COOKIES. SHARE THEM WITH OTHERS. CONTINUE FAMILY TRADITIONS.
Instead, look at the words we’re telling ourselves: RESIST. STAY AWAY FROM. TEMPTATION. I’M CHEATING. I CAN’T STOP. I FEEL SO GUILTY.
In my mind, these are NOT the words we should be associating with the holidays or with a healthy lifestyle. This is the negative self-talk that you’ve hear me speak of before, and is your NUMBER 1 ENEMY for reaching your goals.
It’s ALL A MINDSET. Tell yourself to “resist” and I guarantee you…you’ll end up eating more. Tell yourself that you “can’t have it”…you’ll end up in the spiral of negativity and guilt so you wind up making poor choice after poor choice. 2 reasons why you SHOULD eat holiday goodies:
REASON 1. It’s the holidays, rich with family traditions, happy moments, memories of that special recipe you never have any other time of year…why would you take the enjoyment out of those precious life moments and feel guilty about eating a few cookies? Really…think about it. This is a mindset…tell yourself to resist, and it’s the human condition to want it more. Tell yourself you enjoy those special moments with a homemade cookie and egg nog…you’ll eat it, enjoy it, and move on. That’s it…no guilt to ”make up for” that ultimately leads to other poor choices.
REASON 2. You live a healthy LIFESTYLE, right? Thanksgiving, Christmas, Hannukah, July 4th…are just a handful of days in the entire year…all 365 days. If you are committed to a healthy lifestyle and a balanced mindset, then those handful of days really aren’t that significant in the grand scheme of things.
Remember my 80/20 Rule? 80% of the time, you’re focused on making good, healthy decisions, 20% of the time…relax a little! I live by this myself and have seen first-hand how this change in mindset for my clients has led them to finally lose that extra weight WITHOUT di.eting, and actually enjoy a healthy lifestyle…all while enjoying those wonderful things in life like homemade fudge and cookies – GUILT FREE.
Last weekend I attended my girlfriend’s annual cookie party with my mother-and daughters. We look forward to this day and tradition all year long! We made our batch of cookies and enjoyed much of the dough! We shared our treats with others and of course enjoyed several of the treats that were brought to share as we decorated cookies for Santa and some special friends.
Although my body had a bit of a rude awakening to the amount of sugar I ate last Saturday, this tradition is too special to feel guilty about (and frankly the cookies are too good to feel guilty about too!).
If there is one word I encourage you to add to your regular talk…ENJOY (instead of “resist”).
ENJOY the holidays.
ENJOY the cookies.
ENJOY the parties.
ENJOY the small things.
May your holiday be full of health, happiness, joy and all the things you truly love!
Mindy Buxton
“How wonderful is it that nobody need wait a single moment before starting to improve?!?!”
Anne Frank
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Greetings Fitness Friends!
As we say goodbye to November, assess how you spent the month. Do you have more energy than you did Nov. 1? Are you eating less sugar? Are you exercising more? Are you choosing vegetables and making sure you’re turning to them as snacks and as the main focus of your meals? Do you weigh less than you did Nov. 1?
If you can’t say yes to most of these questions talk to one of the 60 participants doing the Holiday Health Challenge. I’ve been so inspired and impressed with the positive focus and results participants are experiencing. I love hearing comments like, “I’m feeling better and losing more weight but I don’t feel like I’m dieting.” I’m so happy to find a none-diet method that people actually enjoy doing and get the results they’re looking for.
This week begins our final month of the year. If you missed out on this challenge, here’s a little advice for the last month of this year. Place your focus on 2 things you can work on daily (refer to my questions above) so you can say you’re in better shape Dec. 31 than today. You’d be suprised at what you can accomplish in a month if you focus on just a few small things every day! The key is consistency!
Have an active and healthy evening!
Mindy Buxton
Food & Fitness Coach
____________________________________________
December Group Training!
You know this month is going to be hectic and stressful so do something healthy for yourself and sign up for 7am Group Training or 9am Boot Camp. I’ll have 12 workouts total for the month, 6 at each time slot Mondays & Wednesdays Dec. 5-Dec. 21. This end of year special is only $99 for the month and you’re welcome to come to any of the 12 group workouts.
If you know you’ll have a hard time getting in your exercise this month; make it easy on yourself by taking the question out of the equation and sign up! If you need an extra push or just want to take advantage of the great holiday rate, sign up! If you want to be one to experience the fact that people can actually lose weight during the holidays and enjoy how they eat and feel–sign up! Spots are limited to 10 participants each time slot, so email me with questions or to sign up.
I hope to see you Monday in class!
801.860.3151
What 2 things will you do to make this Thanksgiving week healthier than in years past?
“Fall seven times, stand up eight!”
Japanese Proverb
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Greetings Fitness Friends!
Here’s the second Favorite Things product I promised to tell you about.
If you ask most medical professionals, they tell you there are 2 thing’s every American can benefit from. 1. A clean Multi Vitamin (which I told you about last week. If you missed it you can go to http://lcathleticclub.com/blog/2011/11/last-reminder-for-tomorrow/) 2. A clean Omega 3 supplement. My favorite… Kyani Sunset Omegas.
Many Omega’s are capsulated in “bovine gelatin” which translates to pig or horse hooves. I’ve had a hard time looking for one that is a pure fish product. The Kyani omega’s are pure fish products, plus in addition to their omega 3 they have Tocotrienols added which is something you’re going to start to hear a lot more about in the near future. You don’t find these in your typical Omega supplement. This superfood supplement line is the cleanest and most effective I’ve found!
Omega’s are for everyone, kids included. They help us with brain function, hormone leveling, anti-inflammation, heart & organ support, pain management and several other benefits.
The benefits from taking Kyani have been apparent for my clients. I’ve seen improved fat loss, energy, and hormone balancing, improved recovery time from workouts and chemo treatments, and improved overall wellness. I also know of an elementary student who’s been able to wean off his ADHD prescription and is doing great with these vitamins. I also love that this company has a 30 day money back guarantee!
If you’re interested in trying any samples, come to the LifeCentre Athletic Club this Friday from 8-10am for more nutritional information or to taste these products yourself. Holiday Health Challenge participants, don’t forget this is an easy way to score some BONUS points!
Have an active and healthy day!
Mindy Buxton
Food & Fitness Coach
“Fall seven times, stand up eight!”
Japanese Proverb
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Greetings Fitness Friends!
Here’s the second Favorite Things product I promised to tell you about.
If you ask most medical professionals, they tell you there are 2 thing’s every American can benefit from. 1. A clean Multi Vitamin (which I told you about last week. If you missed it you can go to http://lcathleticclub.com/blog/2011/11/last-reminder-for-tomorrow/) 2. A clean Omega 3 supplement. My favorite… Kyani Sunset Omegas.
Many Omega’s are capsulated in “bovine gelatin” which translates to pig or horse hooves. I’ve had a hard time looking for one that is a pure fish product. The Kyani omega’s are pure fish products, plus in addition to their omega 3 they have Tocotrienols added which is something you’re going to start to hear a lot more about in the near future. You don’t find these in your typical Omega supplement. This superfood supplement line is the cleanest and most effective I’ve found!
Omega’s are for everyone, kids included. They help us with brain function, hormone leveling, anti-inflammation, heart & organ support, pain management and several other benefits.
The benefits from taking Kyani have been apparent for my clients. I’ve seen improved fat loss, energy, and hormone balancing, improved recovery time from workouts and chemo treatments, and improved overall wellness. I also know of an elementary student who’s been able to wean off his ADHD prescription and is doing great with these vitamins. I also love that this company has a 30 day money back guarantee!
If you’re interested in trying any samples, come to the LifeCentre Athletic Club this Friday from 8-10am for more nutritional information or to taste these products yourself. Holiday Health Challenge participants, don’t forget this is an easy way to score some BONUS points!
Have an active and healthy day!
Mindy Buxton
Food & Fitness Coach
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Turkey TRI is Filling FAST!!!
This is a great way to start your holiday!
The Turkey TRI is already filling with participants. It will be 7:15am Thanksgiving morning.
We’ll swim for 15 minutes (kick boards are provided if you’re not a strong swimmer), cycle for 45 minutes and run for 25 minutes. More course details will be emailed once you register! Participation fee is $15 and spots are filling fast. Email me to reserve your spot.