A lot of you, who weren’t able to attend our “Smart Choices for Real People” Cooking Class with Renee Chodkowski, have been asking for copies of the recipes. We’ve included some of the highlights below as well as pictures to tempt your taste buds, but make sure to check out Renee’s website, www.GreatFoodini.com for hundreds of other awesome recipes.

Enjoy the slide show … Click to Download

Gazpacho Dip

8oz Fat Free Cream Cheese         2 Tbsp Fresh Chopped Cilantro

1/4 c Fat Free Sour Cream          1/3 c Salsa

1 or 2 Cloves Pressed Garlic          Chopped Cucumber, Tomato & Green Onion for Garnish

Combine cream cheese, sour cream, garlic, cilantro and salsa, mix well. Spread onto a serving platter. Top with cucumber, tomato and green onion. Serve with pita chips or your favorite.

Kale Chips

Preheat oven to 350 degrees. Clean and stem kale – any variety. Thoroughly dry kale with paper towel or in salad spinner. Cut bigger kale leaves into smaller pieces – about the size of a playing card. Spread out on baking sheet – drizzle, brush or spray with a little olive oil; sprinkle with sale and pepper. Bake for 15-20 minutes or until crispy. Serve warm or at room temperature.

Renee also shared her recipe for Marinated Greek Salad and Michigan Cherry Walnut Cookies (aka Phyto Cookies!)

Visit Renee’s Facebook Page and “like” it as well as her website.

The Great Foodini on 

The Great Foodini Website 

Renee Chodkowski & Lori Murphy

I wanted to talk to you this week about the importance of cardio training. I read an article on About.com by Paige Waehner and I thought I would share it.

I get asked the question many times each week. How much cardio should I be doing? You should be doing it at least 5 days a week. This does not mean you have spend hours everyday doing cardio. If you are doing it at home 20 minutes of moderate to high intensity cardio depending on your fitness level. Cardio is not just for weight-loss. It has so many other benefits. You should also cross train. Go to our website and take a look at our current class schedule.

Our Bodies Were Made to Move

People used to have to farm for their food. Hunt for their food. Cook their food all day. So they were getting a workout constantly. Preparing every meal was hard work. Not anymore! Now we drive in the car, go to a restaurant, buy food at the grocery store, and the worst … sit at a desk all day.

If you have one of those sedentary jobs (sit at a desk all day) think about how your body feels at the end of the day. Do you have tight muscles, and aching back, feel exhausted even though you have not done anything physical? Maybe your shoulders burn from tension and your head hurts from staring at a computer screen for too long. Now think about how your body feels after a workout. Your muscles are warm and flexible, the blood is pumping through your body and providing oxygen and energy. You feel energized, confident, and proud of yourself and  ready to take on the world. It’s much different, isn’t it? Our bodies are made to move – not sit around all day and yet, that’s exactly what we’re doing.

Next, take a moment to remember all the benefits of cardio exercise:

• Weight loss
• Stronger heart and lungs
• Increased bone density
• Reduced stress
• Reduced risk of heart disease and some types of cancer
• Temporary relief from depression and anxiety
• More confidence about how you feel and look
• Better sleep
• More energy
• Setting a good example for your kids to stay active as they get older

Notice that weight loss, while a big focus for many people, is only one benefit of cardio. Despite that, weight loss is often our only goal and not just for health, but to look good. While there’s nothing wrong with wanting to look good, having that as our only goal can make exercise harder. Why? Because losing weight takes time … what happens if you don’t see results on your timetable? Where will your motivation go if the scale doesn’t cooperate? Open your mind to other reasons to exercise … you might just find new ways to make exercising easier.

Cardio for Better Quality of Life

Appearance is important. That’s why I take a shower every day,

ZUMBA

make sure my clothes match and check that I don’t have anything green stuck in my teeth. But I worry that we’ve gotten so obsessed with how we looked that we no longer care about how we feel. If you look at the benefits listed above, all of them translate into feeling good now and in the future. Despite that, we still seem more entranced with getting six-pack abs than feeling good, both physically and mentally.

Have we forgotten that being active can make our lives better? Moving around increases blood flow to our muscles, strengthens the heart and lungs and teaches the heart to work more efficiently. Not only that, when you exercise you set a good example for your kids to do the same which could mean a better future for them.

If all this is true, why isn’t that enough to get moving? Why do so many of us struggle with being active? Part of it might be how we think about ourselves, our bodies and exercise.

Bobbie is the latest My Stronger Self Member of the Month.  For those of you that don’t know Bobbie, she is a Mom of two handsome boys that like most parents keep her very busy. Both of her kids play travel hockey and as many of you know, that requires a lot of time plus she attends school and works.  But Bobbie is a die-hard when it comes to making her 2 strength classes a week. She does whatever it takes including hitting the 6am class!  Weight loss is not always the reason people walk through our doors. As you read Bobbie’s story, you’ll see why it’s important to stay active even if you don’t need to lose weight.  We love having you here Bobbie… you’re focused and fun to workout with. Thanks for showing us how to “get it done” every week and for being such a positive influence on each and every one us! You’ve worked hard and absolutely deserve title of “Member of the Month”!

Read about Bobbie’s experience at My Stronger Self

Bobbie Whitton

“Almost two years ago I started with Lori at My Stronger Self, and it’s been the best fitness experience! Two years ago I was starting to notice a loss in muscle tone and feeling fatigue. I have always tried to exercise on my own, but realize that it’s not the same as having someone push you to do more. I love the strength and confidence that I’ve gained as a result of working with My Stronger Self. I am committed to getting to my classes each week; and therefore I’m extremely satisfied with my progress and results. Life will forever throw curve balls into your schedule, but thankfully Lori offers many class times so that your health and fitness don’t have to take a back seat. I want to be healthy for a long time; and I’m certain I’ve found the way to do it! Don’t ever give up on yourself… you’re worth it!”

Bobbie Whitton

Howell, MI

January 19th at 630pm

Eat more good foods, eat fewer bad foods, move more and learn how to do it easier with My Stronger Self Fitness Studio and Renee Chodkowski – “The Great Foodini”!  This is a fun mini-class with lots of good food and a cookie loaded with phytonutrients that you will LOVE! Cost is $15 for Non-Members and $10 for Members. Pre-registration is required and payment due at time of registration. Space is limited and fills up fast, register TODAY!

I ran across this video on and it really struck a chord with me. I caught a glimpse of what I felt like being overweight and out of shape. I’ve seen it in the mirror, felt it in my body and seen that hopelessness in myself and others. The video’s message is powerful and invokes a feeling that life transformations can and do happen. You’ll see the transformation in Ben before he’s even at his lowest weight. Which maybe is the point … happiness doesn’t necessarily come from hitting your number (or whatever your goal may be) it comes from doing. “Do Life” is Ben’s motto and I agree because it’s not the ”wanting” that gets you there it’s the “doing”!  By moving closer to our tangible goal, we get a glimpse of the intangible … Happiness. And that’s the inspiration that keeps us pushing forward, one tiny step at a time.

Enjoy the video!

Lisa Bender

Ginger-Topped Pumpkin Bread

Ginger Topped Pumpkin Bread

Sherri - BEFORE

Thank God for Sharon Heffner and My Stronger Self!! I, like
many others, have been overweight and out of shape for decades!

Losing weight has been on my mind for many years, literally everyday! But the ‘spirit’ never moved me to do anything about it. I truly believe that God helps those who help themselves, and all those decades of praying for will power (and doing nothing else!) resulted in my eventually reaching 230+ pounds! I was in the process of looking for a Zumba class when my good friend Sharon, with her incredible weight loss, told me about My Stronger Self. The other classes I had found were a distance away. No excuses now…this place was very close to home. I signed up for Zumba and did that for the whole month of April. What fun!! That was all it took to get the ‘spirit’ moving and the first of May I signed up with Lori and strength training and have been here ever since.

 

The results have astounded me! I knew exercise was a great thing, but being essentually a rather lazy girl, never took it seriously. BIG mistake folks … GET MOVIN’!

 

It feels great and the benefits are awesome! I have lost 35 pounds so far! YAY!! Lori and My Stronger Self have given me a new lease on life and I expect now to live much longer and feel much better! Bridgett and Terri are awesome Zumba instructors and will keep you going!

 

Its great fun and all the gals I work out with are so supportive! Nothing but positive mojo here at My Stronger Self! I am sooo proud of myself! Thanks My Stronger Self!!!!

Sherri - AFTER

Sherri Butler is the latest My Stronger Self Member of the Month.  She joined us back in March of 2011 and has been making the most of her time spent at My Stronger Self.  All her hard is definitely paying off.  She’s lost 35 pounds, 4% body fat and 32 inches! And by the way, 12 of those inches came from her waist alone … must be all that Zumba Sherri!  Sherri is 60 years

old and a wonderful example of what we all should be doing at any age. Exercising, eating healthy and staying positive. She has such spunk you just can’t help but love to be around her in class.  Track her down and find out her secret to success. You’ll find her at several of our Zumba classes and Strength Training each and every week. We’ve loved watching you get healthy and fit Sherri. Keep up the hard work … you definitely deserve title of “Member of the Month”

OK, we can’t lie … we had a lot of fun making this video. Is it a little “campy”? Sure … but in the end, I think you get our point. Special thanks to Lisa Johnson for her fabulous performance. I see an Oscar in your future Lisa.

Hope you all get a good laugh … but don’t be surprised when you get a call or text or maybe even a house call next time you start missing your workouts. Now we ask those of you watching this video who are not yet members of My Stronger Self Fitness Studio … does your gym call you when you haven’t been in to workout after a while? We do because we actually care if you’re here or not and because we know personal attention is what helps make our clients so successful.

If you’re interested in taking My Stronger Self for a test drive, we offer a 2 week free trial. Give us a call at 810-844-1650 or email FitForLife@MyStrongerSelf.com today!

Rebecca Davis is our latest My Stronger Self Member of the Month.  She joined us back in mid July of this year and is making awesome strides with her weight loss! If you want an example of someone who is laser focused during her workouts just stand next to Becky.  She is such a hard worker and wow is it paying off! She’s lost 36 pounds, 3.5% body fat and 26.5 inches in just 4 months! And by the way, those are Size 8 jeans she’s fitting into in that picture! Becky is a wife, busy Mom of 3 gorgeous little girls that she home schools, works part-time and still makes her fitness and healthy eating a priority. Think there isn’t enough time in day to make it all happen, ask Becky how she does it. You’ll often find her in Cardio Kick Boxing, Cardio Fusion, Free Saturday Boot Camps and her Strength Training classes without fail. We’ve enjoyed watching you melt away the pounds and inches Becky! You’re such an inspiration to us all … Keep up the great work.   Keep reading to hear all about Becky’s weight loss journey …

Becky - BEFORE

“I’m Rebecca (Becky, Becca) Davis, and I have struggled with my weight most of my adult life.   After the birth of our 3rd daughter in 2009 my weight rose to the highest it has ever been.  As a busy stay at home mom raising 3 active little girls, homeschooling and working from home part-time who had time to exercise?  It all started with a boot camp. It was hard and I got sick after but I knew it was something I desperately needed.

I knew I was seriously overweight and I didn’t want to wait around for my turn with hypertension, high cholesterol, heart disease or diabetes. The weight HAD to go.  It was time.  I am also responsible for setting a good, healthy example for my three daughters.  I never want them to struggle as I have.  I want them to know that working out is fun,
eating healthy can be fun!  I am grateful to everyone who helps me find the time to go to classes at the studio – husband, grandmas, babysitters – without them I would not have the time to commit to my health.

I signed up with My Stronger Self because I wanted to be healthy, lose the extra weight I had been carrying around for the last 10 years, and be proud of how I looked.  I wanted to ensure that my husband and our girls share a long, happy and HEALTHY life together.  In December I will be 39 years old and I am in the best shape of my life!

And, it’s only going to get better.  I am the strongest I have ever been and I am wearing clothes in my dream size!  I have

Becky - AFTER

lowered my body fat percentage, I have lowered my BMI and I have lost 36 pounds since July, 2011.  I have love and support from my family and friends and I have trainers who continually challenge and push me.  Lori, Lisa, Michelle and all of the
instructors at My Stronger Self are amazing. I am excited and proud of my progress so far and I am looking forward to continuing this journey of health and fitness with everyone at My Stronger Self!!

CONGRATULATIONS BECKY!!!!