Are you moving yet?  It seems like it takes a few weeks before people start to come out of their sluggish winter shell to really find momentum with working out and eating clean.  In fact the busiest month of the year for gyms is March not January!  

You could get the blood pumping with caffeine (although it loses its effect after prolonged use and is addictive) and you get it jacked up by taking cold showers in the morning (I’ve tried this and it works but not easy).  How about revving up the nervous system with MUSIC?   Whether it’s fast, slow, country or hip hop we can all relate to the feeling that music brings us.   How about rocking out instead of working out?

 ’Good Feeling’ by Flo Rida gets my heart pumping, legs moving and jacks me up!  By keeping my goals fresh and conscious I allow music to guide the direction of my workouts.  Let’s eliminate the word ‘torture’ from our vocab when describing workouts and replace with ‘rocking out’.  Let’s have fun with movement and allow extra weight to shed off quicker and easier. We want to know what song pumps you up and gets you moving this month?  Please leave your comments below.

Adventure Kids Playcare and Sound Body Fitness have teamed up to offer parents the perfect opportunity to get fit in the New Year.

Receive 3 hours of FREE childcare when you participate in your FREE week of the Get Lean Method.

Both companies are located in Issaquah, with multiple class times and child care times to choose from.
Use this as your opportunity to get in the best shape of your life with fitness and nutrition training while you enjoy the benefits of free child care.

Expiration: 1-31-12 and 1 week after initial use
CALL TODAY: 425-256-2017
1 coupon valid per person, must be new Sound Body Fitness members

Playcare Hours, 775 NW Gilman Blvd.
Monday – Thursday
7:00 am – 10:00 pm
Friday 7:00 am – 12 Midnight
Saturday 9:00am – 12 Midnight
Swedish Hospital
751 NE Blakely Dr., #1040
Monday – Friday
9:00 am – 6:00 pm
So Many Things To See And Do!

- Storytime
- Infant Nursery
- Movie Theatre
- Large Playscape
- Playhouse Area
- Air Hockey Table
- Staff-led Group Activities
- Theme Nights

- Arts and Crafts
- Karaoke Stage
- Computer Games
- Playstation 2, X Box, and Gamecube
- Separate Toddler Area
- Toys, Toys, and More Toys
- And Much More!

Sound Body Fitness was created for men and women who want to learn about and develop exercise and eating habits that will lead to a healthier life. We offer our clients highly effective nutrition and fitness training that yields fast, safe and long-lasting results. Our small group programs provide cost effective fitness and nutrition training that are guaranteed to help you achieve your fitness goals.

We don’t rely on gimmicks or diet fads, preferring to work with clients to create a healthy lifestyle.
Workouts are creative and diverse. Nutritional education interesting and to the point. Enjoy a mix of circuit training, core rehabilitation, total body conditioning, boot camp exercises, cross-fit, yoga, Pilates and more.
www.soundbodyfitness.com

CALL TODAY: 425-256-2017
Class Schedule
Tuesday & Thursday: 6:30-7:30am, 7:30-8:30am, 9:30-10:30am, 5:30-6:30pm, 6:30-7:30pm
Saturday: 9:00-10:00am, 10:00-11:00am

Sometimes it’s hard to get out of the house when it’s cold outside or your schedule is too ful. Try this remote workout video and let us know how you do.  How many times are you able to make it through ? 

One suggetion is to mute this video & turn up your favorite song to power through at least 2 times.  Can you do it!!

www.soundbodyfitness.com

Katie

The average person over 50 will have spent a year looking for lost or mislaid items.

How many years will they have spent ‘getting back on track’ when it comes to eating healthy, losing weight and making fitness a priority?  How many times have you lost focus this week or even today?  Do you remember what you are working towards or have you already forgotten?

Faced paced society, constant mental stimulation and the next best solution has most North Americans spinning their wheels when it comes to achieving their weight loss goals.  One week we are great about getting workouts in and eating healthy and before we know it we’ve ‘fallen off track’.  It doesn’t have to be that way. 

Think of your desire/inspiration/focus/determination as a flame.  Some days the flame is brighter than others.  When it’s bright we have a surge of energy, focus and happiness.  When it’s dim we are feeling lost and discouraged.  This flame is more than your desire & inspiration it is your metabolism, life force and purpose.  It’s your strength to transfer energy. 

Energy is neither created nor destroyed it’s transferred.  If you are holding on to unwanted stored energy you must transfer it.  We transfer this energy through movement, food and emotional well-being.

Breathe a little more slowly and watch it grow.  Exercise to release endorphins and watch the flame grow.  Surround yourself with inspiring people and watch it sore. Feed your body real food coming from nature and watch your flame thrive.

Feed your flame daily with just small choices and consciousness.  You will have moved from worrying about losing weight to what you can do to feed your flame of desire today.  This feels better and when things feel better our entire chemistry of the body changes.  Transferring energy in this state is much easier.

Awake your soul and transfer with ease.

Katie

fadfd

eafd

Side Effects May Include… Leanness

How Your Lifestyle Impacts Your Body Composition

by Ryan Andrews, October 6th, 2011.

Summary: Being lean shouldn’t be an end to itself.  Instead, it should be a “side effect” of a lean lifestyle.  While this surprises a lot of people, here’s a fundamental truth.  How we live may be even more important than what we eat.

When we live a certain way, we look a certain way.

The opposite is true too: When we look a certain way, it means we live a certain way.

Being lean is a side effect of a lean lifestyle. Our output reflects our input, and our input doesn’t just include what we eat. It includes how we live. In fact, how we live may be even more important than what we eat.

Waking up each day hoping to be lean doesn’t translate into being lean. It’s kind of like hoping to be rich and famous. Being lean (consistently for life, not just after a 3 month diet), like being rich and famous, isn’t something we can impose.

Rather, leanness emerges as a “side effect” of our lifestyle, mindset, and who we are.

Focus on the journey, not the outcome

I remember a client who followed 25 diets over the course of five years. He started each diet wanting to get lean. All 25 diets were unsuccessful.

What’s going on here? This client was 100% focused on a lean body.

But might this be the problem? Sometimes the more we aim at something and make it the only target, the more we might miss it.

How can this be, you say? Shouldn’t we be laser-focused on our goals?

The problem here is over-emphasizing the outcome, rather than the quality of the process, and the behaviours and meaningful actions that get us there.

In fact, making “get a lean body” our only focus may lead us to do downright unhealthy things.

When we make “a lean body” the only destination that matters, we ignore the process. We might be tempted to take shortcuts (e.g., drugs, surgeries, starvation diets). If we’re just outcome-focused, we don’t care if we harm ourselves getting there.

And if we don’t get to our “lean body” goal in the way we expect, or if we don’t get there “fast enough” (whatever that means), we might criticize ourselves, feel like a failure, and/or give up.

But when we make the journey itself the reward — for instance, if we enjoy learning more about resistance training, going deeper on our squats, de-seeding a pomegranate, roasting beets, feeling good after eating nutritious foods, and living the lean lifestyle — then there are no shortcuts. And we feel good about every single step on that road.

“But Ryan, you’re wrong, I’m lean and it’s my only focus!”

Fine. A 12 week diet/workout blitz will help you lose fat. But if the sole reason someone eats nutritious foods and exercises is to lose fat, what happens when there is no more fat to lose?

We often expect fat loss to be good enough to justify the eating changes and exercise that made it possible. But this isn’t always the case.

Once we have a lean body, then what? What else brings us joy and value?

Once we’re familiar with leanness, we might dishonour it more. How many people do you know who let their eating habits slip after getting to their goal weight? It’s like brushing your teeth once, then never doing it again.

But here’s good news. We don’t have to worry about losing our lean body if a lean body is merely a “side effect” of who we are.

Make leanness a “side effect”, not the main event

Forget about making “a lean body” your main goal. Instead, learn to “live lean”.

“A lean body” isn’t enough incentive for sustained behaviour changes.

What if as a society we embraced larger, more meaningful incentives? Wouldn’t a lean body occur as the unintended “side effect” of our dedication to a cause greater than ourselves?

Make a lean body a “side effect” of your life in three ways:

• Understand who you are and what is truly, deeply important to you.
• Honour your body with meaningful choices.
• Focus on the quality of the journey.

Break it down

Here are three areas to think about.

1 – Personal

Why do you want a lean body? OK, why do you really want a lean body? Ignore the first two answers. Now tell the truth. Why do you REALLY want a lean body? Use the third answer.

What is truly important to you? Are you living these core values? If not, why not?

Do you have the skills and knowledge you need to be lean? For instance, do you know how to squat correctly, how to roast vegetables, and/or how to make a sleep ritual? If not, how can you learn?

2 – Social

Who do you spend time with, healthy people or unhealthy people? This isn’t about “good” versus “bad” people. Rather, the people we’re around simply encourage us, knowingly or unknowingly, to live a certain way of life. For example, I regularly attend theatre productions because my sister and brother-in-law own a theatre company. If I didn’t spend time with them, theatre wouldn’t even be on my radar.

What do your social activities consist of? Do you do leanness-supporting things for fun? For instance, do you enjoy cooking, go hiking or running with your dog, or take tango lessons?

Do you have a mentor and/or coach who supports a lean lifestyle?

– Environmental

How do you structure your home and work environment? Does this environment support leanness or fatness? For instance, are healthy foods easy to get and prepare? Conversely, are junk foods far away and hard to get?

Do you make the healthy-lean option the easiest option? If not, how could you make it easier, more convenient, and more pleasant?

Do you make the unhealthy option the hardest option? If not, how could you make it tougher, more inconvenient, and more painful?

Putting it into practice

Here are some examples to give you an idea what I’m talking about (but remember, these are specific to me):

1 – Personal

I am motivated to have a lean body so I feel good, have confidence, don’t cost my health insurance company a lot of money, will be around for my family/friends, can function well in my job/volunteer commitments, sleep well, and so I don’t drain the planet of resources.

I read lots to learn more about exercise techniques, preparing nutritious foods, and the best way to improve behaviours.

I am always trying new experiments to see how I adjust. Latest experiment: cutting down on food packaging and plastic (a side effect of this is that I’m eating more nutritious whole foods).

2 – Social

My closest friends and family all value a healthy lifestyle.

I distance myself from those who don’t support my healthy lifestyle. (This doesn’t mean I reject unhealthy people… just don’t ask me to go pub crawling with you until 4 am.)

Activities in my social circle include eating at healthy restaurants, healthy potluck meals, farmers markets, volunteering at farms, yoga classes, walking/hiking/biking/swimming.

I read articles and listen to people who inspire me.

3 – Environmental

I only keep foods in my house that make me feel good after eating. Foods that make me feel sick, bloated, or ashamed of myself don’t appear in my cupboards.

I don’t have cable TV. This frees up money for nutritious foods, gym memberships, and yoga classes. I want fewer processed foods (because I don’t see commercials) and I go to bed on time (instead of staying up to watch “my stories”).

I don’t have a car. This allows me to spend more time walking, biking, in the sun, and interacting with folks in the neighborhood.

Value the doing

A lean body occurs as a result of changing our attitude and the way we do things. The truest indication that we’re living a lean life comes in how we spend our days.

Live lean, be lean.

When we focus on how we are living, feeling, and thinking each day, and on the quality of each choice we make, the body will simply be restored to lean proportions (all the while you might have forgotten about getting lean – it just happens).

Yes, it takes time. Some of those choices may be challenging. But if you “live lean”, “being lean” will happen.

Consider the following.

• What are the “side effects” of your current lifestyle?
• What if instead of pursuing a lean body, you merely let it ensue?
• What if a lean body simply became a “side effect” of your dedication to a new way of living?

Exciting to think about… isn’t it?

Stop Making Excuses and Start Being Free

by Guy Finley

Key Lesson: The only thing the excuses we make for ourselves actually do is to increase our dependency on them.

How to Be a Friend of Truth

What we become in this life is very much determined by the kind of “interior” company we keep. Even if this idea of “inner” company is new to you, its reality becomes common sense once we learn to look in the right place. Within ourselves we live in perpetual relationship with our own thoughts and feelings. If it helps you to visualize this insight, think of these psychological forms and forces as your invisible circle of friends, for that is exactly what they are. Yet, they are more.

We know that all physical creations under the sun belong to certain orders of being. We also know that all these orders of being themselves stand in an order of being, and that they associate with one another according to their nature. Well, this same principle holds true when it comes to our own thoughts and feelings. These forces have their own families of a sort and we are their “home.”

So now we add to the idea that we “resemble those with whom we assemble” the additional insight that “birds of a feather flock together” and we should be able to see why, down through the ages, those who have sought the Awakened Life have been called the Friends of Truth.

These wise men and women understood in their time, as we must now in our own, that the more moments one spends living in the company of the Truth, the more the Life of what is True courses through him. Its friendship converts him; by Law its company transforms him. He is made newly conscious by the entrance of a new inhabitant. His life has become a home for Truth.

Which brings us to the ageless questions that seekers of all ages have been asking since the beginning of time: What does it mean to keep the company of Truth? What is the nature of this Truth that one can befriend? Can a mortal make friends with what is Immortal and, if possible, then how does one go about cultivating his or her relationship with this Eternal Higher Conscience?

The answer to all of these questions begins with one necessary insight — one that we must reach by first recognizing how the Living Truth has always been present in our lives, even if we weren’t conscious of its kind and continuing presence all around us. Let’s see if this is true.

Can we see how the real lessons in our life, those that actually strengthened us — even as they helped make gentler our heart for (learning) them — have always been due to the simultaneous onset and startling realization of some formerly unseen truth as it concerned one’s self? And further how, all along until this moment of discovery, each of these truth-filled lessons had been an unknown need of ours, only we just couldn’t see this secretly needful state of ourselves until certain other conditions had been fulfilled?

Now, if we can see this relationship between ourselves and Truth, and how its Light quietly awaits our embrace long before we suspect our need for its guidance, then we are ready for two key lessons that must be learned at once. First, we must discover what it is that is keeping us from this full friendship with Truth. Then, through this same realization, we will have before us the facts we need to deepen our friendship with it.

The answer to the first of these questions is simple to state, even if it can be difficult to see. Here it is: We have been keeping company with the wrong friends. What does this mean? Any thought or feeling that jumps up within us to explain to us why we are the way we are, that wants to help us justify ourselves after we catch a glimpse of something less than flattering about ourselves — appears there within us for only one reason: It wants to pass itself off as our friend-in-need — a feat it does by working to soften the blow of our having seen some formerly unsuspected truth about our present nature. This would-be friend is our secret enemy! Here’s the proof of this truth: What is True never needs an agent of any kind to soft-pedal its presence. Truth is Living Light, and nothing is more gentle than that!

Learning to inwardly recognize who and what is not our True Friend is the first step in the deepening of our relationship with Truth. To this end we must see that our friendship with what is Whole and Timeless requires that we walk away from what is fragmenting and time-bound within ourselves. And there are many ways in which one can help oneself with this new kind of seeing.

Let’s review a few of the ways that can help us open our inner eyes and become a better Friend of Truth: reading truth books, being by oneself, letting go (of whatever), taking nature walks, remembering one’s God, helping others grow, refusing to waste, letting others “win,” respecting all forms of life, giving up negative states. All of these inner activities can have great value.

“How” does one keep the company of Truth?

Don’t let the simplicity of the following insight keep you from exploring its secret depths: Keeping the company of Truth is as simple as always working inwardly to be as truthful with ourselves as it is possible for us to be. Said with a different slant, refuse to embrace the many false friends within us, or outside of us, each time they offer us their self-serving excuses for our pain.

This one conscious act of being truthful (with self) satisfies all conditions necessary for being a Friend of Truth. It places us in the Now, where Truth lives; it arms us with the Light of Truth that cannot be overcome by any darkness perceived; and it elevates us into its Eternal Kingdom by showing us that what it gives to us in the moment was ours from the beginning of time.

Remember your wish to be a Friend of Truth. Choose over and over again to live in the light of its company and watch how the crooked places in your life straighten out by themselves. Truth doesn’t just go ahead of us to reveal the Higher Path; it is the Higher Path itself! Persist with your wish to be free and do the inner work your wish requires.

Sound Body Fitnesss

www.soundbodyfitness.com

Issaquah School Districts’ Grizzly Club after school program and owner of Sound Body Fitness come together to help girls in grades 3^rd-5^th learn about fitness and nutrition.  The goal is to provide a safe environment for girls to ask questions about nutrition and exercise and to provide resources and tools that they can apply in everyday life. 

Teaching 3^rd-5th graders about nutrition and fitness in a fun and engaging way will help offer them lessons and habits that can shape their future. By engaging this age group of girls in activities concerning health, fitness and nutrition, they learn in a more hands-on manner for better lesson absorption. Whether we are teaching a lesson on fast food or helping them understand the importance of their heart rate, we are taking a vital first step in giving children the tools for a healthier lifestyle.

Unfortunately, fast food and processed food is a part of many 3^rd-5th graders’ diets. Whether it’s the occasional treat or an almost everyday occurrence, getting the information about the fat and calories of some of their favorite fast foods can be an eye opening experience.

Physical activity is a natural part of most children’s days. Unfortunately, some of our girls in this age group live sedentary lifestyles in front of various screens and don’t understand the meaning or importance of physical activity. By teaching them to take their own pulse we can lead them in a variety of heart rate activities. Creating a worksheet with several different activities, from sitting at a desk to doing 10 jumping jacks and helping them take and record their heart rate after each activity.  We talk about the importance of elevating the heart rate and getting physical activity each day.

Sound Body Fitness is excited to  educate, empower and inspire all the girls in this club to live healthier lives.  First day of class is Wednesday Oct. 19th at 3:00pm!

Keep moving,

Katie Wygant

www.soundbodyfitness.com

httpv://youtu.be/lFRaWf5ywEA