Saul Cervantes
Trainer is Saul Cervantes, CPT, ISSA
I am a very enthusiastic person with a passion for fitness. I’ve been an athlete since the day I was born. I played soccer for 9 years as a kid, then became a skateboarder for 11 years. A few years ago, I injured my knee very badly skateboarding, which led me to join a gym to rehabilitate my knee. I was hooked on weight lifting from day 1. The rest is history, now I’m an ISSA Certified Personal Trainer looking to improve the lives of others and share my passion for fitness with them.
Aside from weight training, I enjoy sports, drawing, being outdoors, taking hikes and doing sprints at the track.
The Flip Side
Team Body Firm~
We live in a world of noticing what we didn’t get or didn’t go the way we expected vs. automatically noticing what did go right. We expect what goes right, yet often many of us get hyper focused on the challenged, frustrating side of life and keep our mind set there.
Maybe you anticipated more rain this year (if you live in CA) and worry now about water shortages.
Maybe you got into an accident and rear ended a car, scraping your bumper.
Or perhaps you just found out you are pre-diabetic.
These are real scenarios and ones which could easily and rightly so cause distress.
A flip side, might be:
With the water shortage, it’s time to consider drought resistant plants and an opportunity to learn how to conserve water in drought years as well as heavy rainfall years. The sunny weather also gives us an opportunity to be active more days in the winter and Spring than other years, keeping us fit all year round.
Although an accident is never a good thing; it can often remind us of the fragility of life and appreciation of being in good health and accidents which ARE minor; helping us live each day a bit more “alive”!
If you are pre diabetic this is certainly an opportune time to flip around your health. This is a huge wake up call, one to answer and do something about. The beauty of “pre” is we get the chance to alter the course of the road we are on. As we turn to look at what can go right, we then will lean towards what we can do to improve ourselves. Getting rid of the “pre” will most likely help us lose a few pounds, get rid of toxic food which could cause other diseases and in general, feel better.
There’s always going to be the darker side of life to look to…and conversely, there will always be the lighter side as well. The sun to the moon as some might say.
In your week as you are drawn towards something going wrong, something you didn’t anticipate, is it possible, this gives you an opportunity to look at what did or will go right, simply by looking the other way and walking there?
Tammy Parkinson
Body Firm Personal Training and Nutrition Consulting
Your Wellness RX~
Because it’s personal~
Always moving forward
Team Body Firm~
When we look back to the the goals we have accomplished to date, we can trace most back to a “moment” or a time of “inspiration” where we began. We wonder if the goals we set out to achieve are doable and they seem so big in the beginning. Sometimes they are so big…we don’t get “there”…but usually if we stick with it, we accomplish more than we ever imagined possible.
I remember the first time I tried to ski (snow) and had to rent my gear. Back then (I was 19) I had the rental department and friends do everything for me. I was clueless. I remember falling and my skiis coming off. When I went to put my skis back on I had to ask how to step on to the ski. I was asked what kind of binding I had and I asked “what’s a binding?”. Yes…a moment of embarrassment, but I didn’t know! I was frustrated and scared…but I’m so glad I stuck with it. I love skiing and had I quit after the first (or 10 ) times, I wouldn’t feel the same exhilaration when I hit the slopes.
There are the times when we feel sore and wonder why we workout. There are the times when we are working so hard at a sport it hurts (in a good way) and we end exhausted, only to feel an incomparable sense of accomplishment and pride. There are the times we get anxious and nervous to try something new; and when we do, we feel such a heightened joy.
Remember those accomplishments. Remember the times you set out to do something, small or large and finished. Remember how proud you are now because you didn’t give up. 99% of all things worth while take thought, dedication, perseverance, courage and something deep within ourselves that proves worthy throughout our lifetime.
What is it you are moving towards which feels hard, but you know will be worth it? Don’t forget the sense of amazement you know you will feel. It’s worth it…in fact it’s worth 10 times more than you even realize.
Tammy Parkinson
Body Firm Personal Training and Nutrition Consulting
Your Wellness RX~
Because it’s personal~
Detox your Home
Team Body Firm~
Lately I have been digging in to the toxicity of our environment. At first I wanted to run away to a deserted island away from all of the chemicals…but now I’m a little calmer and realize even the littlest of changes can make a big difference over time. I went to one of my favorite health food stores and tried some of these concoctions I found from different web sites…which I’d love to share. I do have to warn you…if you use essential oils..go sparingly. I made that mistake this past weekend and on a rainy Saturday needed to open all the windows and doors as not to pass out!
Basic Ingredients for non toxic cleaners:
Apple Cider Vinegar or White vinegar, Dr. Bronner’s Castile soap, baking soda, and essential oils
Vinegar
White, distilled vinegar is great for deodorizing, degreasing and general cleaning. It’s also extremely inexpensive and readily available.
The smell of vinegar does dissipate fairly quickly, but if you dislike it a great deal, try scenting it. To create scented vinegar, simply add several drops of lavender or tea tree essential oil to a one gallon jug of white vinegar. Lemon or orange is nice too. There are dozens of nice oils…just find one you like!
Castile Soap
This gentle soap is made from vegetable fat/oil such as hemp, palm or olive (opposed to tallow). It is a versatile cleaner that works well with other ingredients as well as alone.
Baking Soda
The texture of baking soda makes it useful as a mild abrasive. It is also an excellent deodorizer.Many of us already have an open box of baking soda in the fridge to absorb smells, but it can also be used to scrub sinks and clean toilets!
To freshen carpets, add a few drops of essential oil to a box of baking soda, stir to combine, sprinkle on the carpet and allow to sit for 30 minutes. Then vacuum.
Essential Oils
These concentrated plant oils contain powerful anti-bacterial, anti-viral, anti-biotic and anti-fungal properties. While they can sometimes be expensive, one small bottle will last a long time. They add a nice fragrance to your homemade cleaners, which provides psychological benefits too!
Some of the best essential oils for cleaning are: lemon, orange, peppermint, lavender, and tea tree.
Simple Recipes to Clean the Whole House
Floors
A good floor cleaner is made by adding 2 to 4 tablespoons of Castile soap and 10 drops of lemon essential oil to a large container. Fill with 1 gallon of hot water and stir to mix. If the floor is greasy, add up to 1/8 cup of vinegar.
Walls
The above floor cleaner will work well on walls too. If you wish to disinfect walls (or door knobs, crib rails, and so on), mix equal parts vinegar and water. Add 5 to 10 drops of essential oil, per 16 oz of mixture, if desired.
Mirrors
Mirrors can be cleaned well with water and a microfiber cloth. If you are looking for more shine (and germ killing power), combine 1 ½ cups of water with ½ cup of vinegar in a spray bottle and shake to mix. Add 5 to 10 drops of orange or lemon essential oil for extra cleaning power and added fragrance.
Counter tops
Keep leftover floor cleaner in a spray bottle and use it on the counter tops. It works very well.
If this is not available try to make some disinfecting spray with lavender and peppermint essential oil and water. Adding two tablespoons of Castile soap to this mix will help loosen dirt or grime if necessary.
Toilets
Pouring a little straight or scented vinegar into the toilet bowl is a great way to clean and deodorize. For regular toilet seat wipe downs, keep some vinegar in a spray bottle.
Sprinkling baking soda into the bowl and scrubbing with a sturdy toilet brush is another good way to keep the toilet clean and fresh.
Bath and shower
The best way to keep the shower clean is to regularly spray the walls with vinegar, this helps prevent soap and scum from building up. Using a squeegee to remove excess water (a few times each week) is also very effective, especially on glass doors.
For a thorough cleaning, it is easy to make your own soft soap cleaner with baking soda and Castile soap.
It is always a good idea to label your homemade cleaners. Writing the recipe on the container also helps make refills a breeze.
Getting Lost to Be Found
A few weeks ago I flew out of town to visit my Mom. To give you a little back ground story, she’s an avid Seahawks fan and I’m true to the 9rs. Well, when the two teams played each other, we made a bet…if the Seahawks won, I had to do whatever she wanted the next time I flew to Washington…and if the 9rs won, she would go to a gentle restorative yoga class with me (note…she is 85). Well, we all know who won that bet!I went to church with her 🙂
On a cold rainy Sunday, we drove off to her church and spent what I thought might be a very long 4 hours (yes, we went for 4 hours). This was a church I grew up in, so I “thought” I knew what to expect and would brave it out to be by her side. I mean, I needed to honor my word on our bet.
The first hour I hunkered down, put my arm around my Mom and thought “this is all about her”. Little did I know, I’d end up being completely inspired by ALL of the speakers! The woman who inspired me the most had been through much tragedy over the past year. She had gone through a divorce after 20+ years to the love of her life, needed to move, both her parents got life threatening illnesses, found out her son was shot at and injured in the Seal’s program, was attacked by a bear, and had to bury her beloved dog. She was asked to speak on the topic “one has to lose themselves to be found”. She thought “are you kidding me? I am so lost, I will never be found and don’t even ask me to put a positive spin on my life”. However, in talking about her journey, she expressed how the past year she blossomed (after nearly dying on the vine) into a new person she never knew existed. She tried to tell her story by comparing herself to 2 pieces of food…corn on the cob and a coconut. In her past (before the tragic year) she was like an ear of corn…just peel back the husk easily, and there she was, sweet, ready to go, full of energy. She liked being the corn. However the corn didn’t have a lot of substance, it was so easy, nothing much needed to be done to it. She didn’t need to work hard, life was easy, she was happy, she was all surface.
Then the year of doubt came. She was the coconut. The coconut was hard…so hard, you could drop it from a roof and wouldn’t crack. So tough that if you used a kitchen knife to cut it, nothing could get through. However, with the right kind of patience and a good machete, you could get through the outer layer. There you would find an inner layer…similar to a corn husk. It was still protective, but needed to be peeled. This inner layer still needed some work to get through, patience and perseverance, which was unlike the corn husk which only needed one hand to peel. The inner layer of the coconut was still tough. However, through this determination, one can get through the inner layer…and when you get to the middle after much hard work, you find the sweetest coconut juice and meat. The best. This part of the coconut is raw and wonderful. It’s rare and unusual. For most, better than the corn and worth the effort and time.
She was now the coconut. She had gotten so lost over the past year, she felt she needed to build this outer shell (or two) just to survive. She had gotten so lost…that when she looked in the mirror, she didn’t recognize herself. She had gotten so lost, she needed to find herself again and when she was able to, she was different, raw, and wonderful. What mattered to her was entirely different and what she wanted to show the world was unusual and a delicacy.
These transformations take a great amount of effort. They take strength, courage and unimaginable faith, but worth it once you are found…or at least on the path to be found.
Many of us have gone through tragic times or might even be going through one now. We get lost, we want to give up, we just with to be the “corn” again. In truth, if we can allow ourselves to get lost, give in, give up the control, we can find out who we are and what we are meant to become. Maybe it’s the “meat of the coconut” , maybe it’s the “lotus flower”, or maybe it’s the best of your own self.
Go ahead, get lost!
Tammy Parkinson
Body Firm Personal Training and Nutrition Consulting
Detox your Body and your Environment
Team Body Firm~
In a little over a week I will be starting a series of workshops about toxins and detoxifying our bodies.
While I was getting prepared for these classes, I thought I had everything I needed in my tool belt to effectively run the courses.
The more I dug in, the more I realized I needed to learn. Toxins are frightening and are everywhere. Not to be paranoid here, but as a society, ignorance is not bliss! The cool part though, is with a little care of what to eliminate in our environment and our food and a little care on what to add to our environment and food…we can decrease our toxicity enormously. A little effort will go a long way!
Why would we want to get rid of toxins? Well, if you experience frequent headaches, fatigue, mucus problems, digestive problems, chronic pain, disease, the need for medication, allergies, kidney and liver disfunction and plain old brain fog…toxins might be the culprit! Who wants to feel that way?
Here are some quick tips of what you can do to minimize toxicity that shouldn’t be too difficult!
1) Review this list and see if you have household items which can cause toxicity
2) Steer clear of smoke (cigarette and fire)
3) Careful of breathing fumes from aerosol sprays and cleaning chemicals
4) Use plastic sparingly (never heat in plastic…or leave plastic in the sun) and try to use a reusable water bottle vs. plastic water bottles
5) Careful of eating toxic foods like saturated fats, transfats, fake sugars, salt (other than sea salt) and over processed foods.
6) Consider getting rid of your fabric softener
Here are 6 things you can do to detoxify your body and environment
1) Drink filtered water…lots of it…with lemon, mint, lime, cilantro or cucumber daily
2) Only put on your body (lotions, etc) what you would put IN your mouth! Our skin is our larges organ and absorbs everything into our blood stream!
3) Eat organic and washed foods such as artichokes, berries, lemons, ginger, cabbage, apples, garlic daily
4) Soak in a hot bath with baking soda and mineral sea salt or epson salt every few days. To ramp it up, use a loofa sponge!
5) Sweat (you knew this was coming) daily
6) If you eat meat, fish or poultry, choose wild fish with a low mercury value, and choose meat and poultry which is antibiotic and hormone free and raised free range.
This is just the tip of the iceberg, but can make a huge difference in your health!
Healthy Travels!
Team Body Firm~
Recently I needed to fly out of town for a family event; in doing so, I sat next to a traveler who commutes via plane weekly. As the conversation went from weather to vacations to stress…he admitted that he had a difficult time staying healthy while traveling, not an uncommon complaint by half the population! So many of us don’t know what to eat and how to manage activities during travel. Well, there was my window of opportunity to let him know my passion towards fitness and nutrition! Little did he know what he was in for!
Seriously though, it was quite eye opening to learn that the average traveler knows little about navigating through exercise and food while staying in hotels, running through airports, back to back meeting schedule obligations and trips to other countries. Not to mention the entertainment factor of dining out with clients. It all can be quite daunting!
I thought this would be a good topic of easy and quick reminders and suggestions for those who travel.
Airports:
Grab a chicken, fish or shrimp salad to go with mustard packets (for dressing as a suggestion) so you have something to eat on the plane. If you are traveling through a bigger airport, there are options of fish restaurants which will give you some tasty sides of salmon on a bed of greens or you can get a side of chicken at many mexican restaurants to add to another salad. I even like to get 2 salads (keeping one for after the flight) if I know I will be traveling beyond the airport for a while.
Getting an apple, or two is also a smart choice for not only the flight, but stocking up for later in the day or even the next day. I find fruit easily in most airports.
At the risk of sounding “obvious”…walking everywhere in the airport is a perfect opportunity for a little extra exercise. Stairs are great and the upper body workout is good with a carry on suitcase. Just switch hands so one shoulder isn’t over taxed.
Of course, if you are late getting to the airport…sprinting is a fabulous workout!
Hotels:
Call ahead and ask for a fruit basket to be left in your room. It’s a good idea to ask them to keep the key to the mini bar (trust me on this one…never ever a good option!)
Also ask for a room with a refrigerator and a microwave if possible. The fridge will keep your fruit fresh and the extra salad you ordered crispy for the next day’s lunch.
Instead of going to the all you can eat breakfast buffet, order an egg white omelet and have that brought to the room. If you aren’t hungry enough to eat the whole omelet, ask for a “to go” box at the same time and you can either stash the rest in your refrigerator to eat the next day (microwave comes in handy here), or bring it to the office with you to eat for a snack or lunch. This reminds me…always bring a little foldable carry cooler with your for events just like this and have plastic spoons and forks on hand.
If you have the option, choose a hotel which has a gym. Check out local personal training studios, yoga and pilates centers and bigger gyms as well. Often you can get a week’s pass or easily book one on one appointments to keep your accountability front and center. Pack some tennis shoes and a workout outfit so you feel ready for any healthy activity. Ipods and fit bits are fun motivators in these situations. Take a look at trails in the area to run, hike or walk on. This is a fabulous way to see the landscape. Always check the weather so you pack the right gear!
Restaurants:
One of my clients coined “when in doubt choose protein and veggies”. This is simple and tasty! I always recommend choosing fish when you can. Poultry is something easy to get when at home, so when you are dining out, check out the fish options! More times than not, I ask simply for poached fish (I check to see what’s on the menu) and ask them to add it to a big house salad, leaving the croutons off and going easy on the other fatty items.
You can mix this combo up at almost any recipe. Ask for the sauces on the side and order sides of veggies light on the oil vs. starches. Making these choices week after week will keep you waist line in the same belt notch.
Out of the Country:
This one can be (a) a lot of fun or (b) REALLY hard! First, remember the “when in doubt” option and try to stick to the founding mantra. However, I know often there are language barriers and not always the easiest of choices. Sometimes working backwards and choosing to do away with lots of oils and breads might be an easier track in deciding what to and what not to eat.
I did find out that if you go to the same hotel out of the country (or even in the our country), often the staff keeps a record of what you need and like (i.e. gluten intolerant, low salt, vegetarian, etc.) meaning for future visits, you are set towards eating healthy once you get in your groove of how to order.
Another tip is call the hotel ahead of time and ask for healthy restaurant choices who might speak your language. If that is difficult, try talking to someone who works with the company you are affiliated with and ask for recommendation.
Another option is to hire a nutritionist to do this for you and set up your meals and snacks ahead of time.
As is true in most situations…there’s always a way to find how to eat healthy and exercise, you just need to ask the right person!
