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Recently many of my clients have been moving through a “shift”…getting unstuck from frustration, grief, overwhelming feelings and life’s curve balls.

Today, one of the special people sent me this…and I wanted to share~ it’s message is quite powerful. Thank you.

My sister’s story:  Some weeks ago my sister (Carol) observed a hummingbird carefully building her nest in a tree outside of one of her windows.  She later observed that the little bird was incubating 2 eggs, & Carol  was excitedly anticipating them hatching & watching the diligent mother feed & raise her babies.  Yesterday Carol observed a crow scoping out the area & soon noticed the eggs were gone.  The end of the story is that watching that little hummingbird & anticipating the eggs hatching was something that made Carol feel very happy & that happiness was snatched away in a moment.  What I draw from this illustration is that life is that way.  There are little things & big things that make us happy, but we can’t (excuse the pun) “put all our eggs in one basket” as far as finding a source for our happiness goes. We have to have a strategy in place to cut short our moments of grief, so we can get back on our feet and return to a positive/happy space.  This is not an easy task but being able to quickly rebound from despair & sorrow is so much more productive than remaining there.

Thanks to my clients for always inspiring me.

Tammy Parkinson CNC CPT CLC
Body Firm Personal Training and Nutritional Consulting
www.mybodyfirm.com

Do you ever wonder if it’s ok to eat the rind of a Meyer lemon, or the stalks of an artichoke? The answer is YES (as long as they are washed well).

We Westerners go a little “main stream” on our veggies and fruits, but here are some interesting facts if you are willing to color outside the produce lines and try very nutritious foods:

Try:

The outer leaves of lettuces: (like butter lettuce, romain, iceberg) even if they are a smidge “wilty”. These are the greenest of the lettuce, which typically indicates more nutrients! The more inward you go on these lettuces, the whiter the leaf gets, leaving them less nutrient dense.

Broccoli leaves: They tastes like cabbage and are great in soups

Broccoli stems: So often we throw these away…they just need to be cooked a little longer, but the stem is the most nutritious part of the broccoli and hold the most amount of fiber! I love to dice them up stir fry them.

Tops of turnip greens: These will need to be cooked a little longer, but are worth it. They taste like spicy watercress.

Beet greens: You can stir fry these, steam them and/or throw them in your vita-mix. They taste a little sweet and hold less sugar than the actual beet, but are loaded with anti oxidants

Orange and lemon peels: Haven’t you seen tiny rinds in fancy espresso drinks? These peels are flavorful and hold a large amount of vitamin C. The Meyer lemon rinds are especially yummy.

Watermelon rind: The rind (or the green/white part ) is fabulous for immunity. It’s also loaded with Vitamin B6 and vitamin C.

Kiwi skins: These look pretty scary, but are actually quite sweet. Yes, I’ve actually eaten them! They hold vitamin C, A, and a boat load of anti-oxidants.

And my personal favorite: Artichoke stems. Similar to the broccoli stems, these need to be steamed first but they have the highest amount of anti cancer properties than any other vegetable, are loaded with fiber and really tasty!

Try one of these, I’d love to know if you have others you’ve cooked with which are a little “out of the box”!

To Yours in Health~

Tammy Parkinson CNC CPT CLC
Body Firm Personal Training and Nutritional Consulting
www.mybodyfirm.com

I’ve recently learned a term “learned helplessness”. The theory of learned helplessness state that when an individual lacks belief in one’s ability to change the circumstances of their life, or fears the unknown results of the changes one might make, it becomes easier to this person to settle for the life one has…than it would be to go for the life one truly desires. This person might not be truly happy…but isn’t unhappy enough to do anything about it. Therefore, one remains stuck in a mediocre existence. **

Hmmmm…do you know anyone like this?

Most of us have experienced this to some degree…either daily, or in a much bigger way which is life altering; not necessarily in a fulfilled way.

How often have you wished to get into better shape, but know there will be work involved in this admirable goal and the unknown of what that work might truly entail, keeps you stuck in the “unhappy”, but not REALLY miserable place of mediocrity.

You know you need to make different choices with your diet, but the daunting fact that cleaning up your nutrition just is too big to take on, so you stay frustrated with the way the food you are choosing now makes you feel, day in day out, each morning you wake up.

Is it possible you might be focusing on the hurdles ahead and how difficult the project might be instead of the outcome of how the end result could give you the health you truly want? Remember the theme of “what is possible”?

Sit on this a little. Think about where in your life, your health, you are stuck, where you are settling for a ho hum existence. What would it look like if you pushed through your fear, imagined what is possible and left the learned helplessness behind? You might just feel amazing, powerful, younger, more vibrant and accomplished. A scary thought, but one worth considering!

As one of my favorite teachers says at the end of her class….Be the change…that you wish to see….

You can be the change that you wish to BE!

Tammy Parkinson, CNC CPT CLC
Body Firm
www.mybodyfirm.com
**from “Remodel Your Reality” by Kimberly Fulcher

The other day I was having a “fitness” conversation with a woman who, for many many years placed her health priorities on the back burner. After we talked for a while, she shared with me her story. I asked her to write about it because the very idea of what she over came inspired me…and I knew it could inspire so many others who have similar circumstances and feel like they just can’t muddle through to get going. Here is her story, enjoy~
The Reluctant Fitness Junkie
I remember it like it happened yesterday. I was plugging away at my desk when my fitness junkie of a boss came to me and said, “What do you think about starting a Biggest Loser contest in the office?” My gut reaction was to think he had lost his mind… I gave him “that look” and I may have even scoffed aloud. I was too busy to trying to keep my head above water at the office, recently separated with a 3-year-old daughter, emotionally and physically drained, and not in the mood for some crazy new project that had nothing to do with real estate.
But within a couple of weeks, we launched the contest at our sales meeting. We convinced 40 participants, including myself, to throw in $50 each to participate in a 90 day challenge to see who could lose the highest percentage of their starting body weight. We divided ourselves into teams, gave ourselves clever team names, built accountability systems, weighed in on a weekly basis, and posted our progress on giant poster boards in the kitchen for everyone to see. The first place winner was set to win over $1,000!
That night, I dragged my elliptical machine in from the garage, where it had lived for the past two years, and parked it in the living room. I used it while watching TV, sometimes at 10 pm, after I put my daughter to bed and got my household chores done. I starting tracking every single thing I ate and drank with the MyFitnessPal app. I swapped out beer and wine for water and tea {gasp!}. I stopped eating out and cooked at home.
Amazing things started to happen. The Giants were in the World Series (I mention this because much of my time on the elliptical was spent watching the games, making my workouts much more enjoyable). My clothes were practically falling off of me. I was sleeping better and looking younger. I felt happier.
At the end of the 90 day challenge, there was a tight race for first place. And the person who won the whole thing was, that’s right, this girl… the one who openly scoffed at her boss when he came and pitched what would turn out to be the greatest idea ever. I was 30 lbs. lighter, I had enough prize money to buy a much-needed new wardrobe, and most importantly, I had reinvented myself. I discovered that the best example I could ever set for my young daughter was to take control of my own health and happiness.
That was nearly 5 years ago. Since then, I have become a bit of a fitness junkie myself. I caught the running bug in 2011 and have completed over a dozen half marathons and many other local races. I have been able to bond with amazing people through a mutual love of physical challenges, having completed a Tough Mudder and the inaugural 49ers Rush Challenge with Intero teammates, as well as some running “playdates.” As a single mom, I don’t have free reign to get out to the gym at 5:30 am. Instead, I opt for workout DVD’s in my living room to break a sweat before work. I live for my 5-8 mile trail runs on the few off-days that I have. I make it a priority in order to make it happen.
Honestly, how long have you been saying to yourself, “I really need to start working out.” I hear this all the time when people ask me about my running adventures. It doesn’t matter how you get started, or why, or whether you want to or not… I know I sure didn’t. The important thing is, you just start somewhere, and don’t stop until you get to where you are going. I bet amazing things will start happening for you!
~ Kelli Dixon
Operations Manager
Intero Real Estate

Thank you Kelli…so many of us feel there are obstacles in our way, too big to overcome…here you show HOW it can be done…not IF.
Kelli and I also devised a plan to set health challenges WEEKLY for those who’d like to participate. They’ll be small, yet significant. This week’s will be any time, any place possible, take the stairs. That’s it…just take the stairs!

Tammy Parkinson CPT CNC CLC
Body Firm Personal Training and Nutritional Consulting
www.mybodyfirm.com
408 896 2639

It’s so hard to know what the “right” thing is for our own diet and exercise plan. We read books, talk to friends, review what worked before, what didn’t work before and we think we have a plan. Then after 3 days it falls apart. “Life” steps in.

I work with people on a very individualized basis and know from past and present experience for clients as well as myself, keeping it flexible and personal is the key to success.

What does that mean? Personal…keep it all about you and your reality.

Consider these questions:
Do you travel?
Do you enjoy dining out?
Do you feel motivated to workout alone, with a trainer, or with friends? (maybe the answer is all of the above)
Do you like to workout indoors or outdoors?
Do you enjoy cooking?
Are you goal oriented?
What motivates you (feeling of accomplishment, feeling of respect, feeling healthy, seeing improvements visually, etc)?
Are you beholden to your family’s schedule(s) and how honest are you being about what you need to do and what you can let go of?
Do you react to stress by eating or drinking (and I don’t mean lettuce and water)?
And finally, how much of a priority IS your health? If it’s below top 5, you probably will always find another priority to take over.

When you are working on this by yourself, these are important questions to consider. I’ll repeat myself…they are important.

Take some time, answer these privately and in your own time, then look at your answers and determine what kind of plan you can commit to and succeed.

For instance, if you travel, look at restaurant options and hotel options where you will be going and create a plan of what to order for room service, grocery store shopping (if you have a refrigerator) and what restaurants you will frequent. Set yourself you to succeed.

If you love working out with a trainer, set up a schedule 2-3x a week…make yourself accountable.

If you enjoy cooking, start reviewing recipes which are all about healthy eating. There are thousands of healthy recipes out there which support a vegan, vegetarian, meat lovers, juicers and everyone in between. Plan and set your menu up accordingly.

And lastly, if you feel you have no time, ever, and your life is not your own; then eating and exercise is secondary to stress and balance. Getting your life in balance, your priorities in line, your acceptance to your life in order is primary. Finding that focus will help you determine if you have the time to inch in a little self care. I’ve said t his before, as does my coach…self care is the least selfish act one can create. If you (YOU) are happy and balanced, everything else is manageable. This is a wonderful first priority.

Tammy Parkinson, CNC, CPT, CLC
Body Firm
www.mybodyfirm.com
408 896 2639

In the last couple of years, 2 very close people in my life have had frightening health scares. One a heart attack, one a stroke.

I’ve known several people who have survived these two life threatening complications, but what makes these two individuals stand out is they are young, healthy, strong, fit, eat well and two whom you’ve never guess would be in a hospital due to a heart attack or a stroke. It can happen to any of us.

We become more aware as we get a little older but if you are in your 20’s, 30’s or 40’s it not even a hiccup on your radar.

I thought it would be helpful to do a little research on the symptoms of how to recognize these two medical problems. In my research, I learned quite a bit and thought this week, it’s prudent to pass along the information I found…

I would like to add that to assist in avoiding a heart attack and/or stroke eating low sugar, low sodium foods, along with reduced saturated fats and very low (if any) transfats are optimal.

Another key key key factor is managing stress. Stress is a common thread with many Stroke and Heart attack victims…

Information taken from WebMD, Livestrong, and Health watch

Heart Attack Symptoms:
During a heart attack, blood flow to heart muscle is reduced or cut off, often because a blood clot blocks an artery. When heart muscle is starved of oxygen-rich blood, it can die.

Ideally, treatment to restore blood flow, such as angioplasty or clot-dissolving drugs, should begin within 1 hour after symptoms begin, the AHA says. The faster you can get to the emergency room, the better your chance of survival. And yet, one study found that half of people with heart attack symptoms delayed seeking help for more than 4 hours.

Heart attack symptoms:

Uncomfortable pressure, fullness, squeezing, or pain in the center of the chest. These symptoms can range from mild to severe, and they may come and go.
Discomfort in other areas, such as the neck, arms, jaw, back, or stomach.
Shortness of breath, lightheadedness, nausea, or breaking out in a cold sweat.
Women may get chest pain or discomfort, but in many cases, it’s not the most obvious symptom. Instead, they’re more likely than men to have these symptoms:

Unusual fatigue
Nausea or indigestion
Dizziness or lightheadedness
Abdominal discomfort that may feel like indigestion
Discomfort described as pressure/ tightness or an ache in the neck, shoulder, or upper back
In the weeks before an actual heart attack, some women may get these signs as a warning that an artery is blocked. If you develop unexplained fatigue, shortness of breath, or abdominal pressure that feels like indigestion, call your doctor,

Heart Attack Symptoms: What to Do
If you or someone near you has heart attack symptoms, don’t wait for more than 5 minutes to call 911. Have someone else drive you to the emergency room only if you can’t call 911 for some reason, experts say. Never drive yourself unless you have no other option.

“People need to understand that 911 gets you into the hospital in a really rapid manner “You bypass a lot of the process in the waiting area and you’re immediately taken back.”

Calling 911 is best because emergency medical personnel can start treatment, such as oxygen, heart medications, and pain relievers, as soon as they reach you. They can also alert the hospital to begin preparations for tests and treatment.

Before the ambulance arrives, here are other ways to help yourself or someone else having heart attack symptoms:

The patient should chew and swallow an aspirin.
The patient should stop all activity, lie still, and try to remain calm.
If the patient becomes unconscious, stops breathing, and doesn’t respond to stimulation, such as shaking, he or she may be in cardiac arrest. In other words, the heart stops beating. If an automated external defibrillator (AED) is on hand, follow instructions on the device and use it immediately. The device can deliver an electrical shock that can restore normal heart rhythm and make the heart beat again. If the heart doesn’t start beating, a trained person should begin cardiopulmonary resuscitation (CPR).
If the patient becomes unconscious, doesn’t have a pulse, or isn’t breathing, a trained person should perform CPR. If you’re not CPR-trained, a 911 dispatcher may be able to talk you through the steps until help arrives.

 
Angina
A heart attack can be hard to distinguish from angina, which is temporary chest pain or pressure that happens when heart muscle isn’t getting enough oxygen. Angina usually occurs because arteries that supply blood and oxygen to the heart have become narrowed or blocked. Strong emotion, physical exertion, hot and cold temperature extremes, or a heavy meal can trigger angina.

Symptoms include:

Pressure, pain, squeezing, or a sense of fullness in the center of the chest
Pain or discomfort in the shoulder, arm, back, neck, or jaw
If you have stable angina, symptoms usually happen with predictable triggers. They usually stop if you rest or take nitroglycerin that your doctor has prescribed. Follow your doctor’s orders for when to call 911. For instance, patients are often instructed to take nitroglycerin pills within a certain amount of time and then call 911 if symptoms don’t go away or if they get worse.

If you have unstable angina, the chest pain comes at unexpected times, even with little physical exertion. Symptoms don’t go away with rest or medication. It can be hard to distinguish unstable angina from heart attack symptoms. If your chest pain doesn’t improve after you’ve taken nitroglycerin, or if it worsens, call 911.

If you get chest pain for the first time, call 911. If you’ve never been prescribed nitroglycerin, don’t take anyone else’s, says Alfred Sacchetti, MD, an emergency physician and spokesman for the American College of Emergency Physicians.

Stroke
A stroke is also known as a “brain attack.” Arteries to the brain become blocked or rupture, causing brain cells to die. Getting medical treatment within an hour after symptoms begin can reduce disability following a stroke. Strokes can cause permanent brain damage and paralysis.

If you or someone near you has stroke symptoms, call 911 right away and get to an emergency room as soon as possible, preferably within an hour, experts say. Every minute counts; the longer a stroke continues, the greater the potential damage.

Stroke symptoms include:

Sudden numbness or weakness of the face, arm, or leg, especially if it occurs on one side of the body
Sudden confusion, trouble speaking or understanding
Sudden trouble seeing in one or both eyes, double vision
Sudden trouble walking, dizziness, loss of balance or coordination
Sudden severe headache with no known cause

Stroke continued…
Some people confuse stroke symptoms with vision problems, Daya says. People with diabetes may attribute confusion and weakness to low blood sugar rather than a stroke. Because many people are unfamiliar with stroke symptoms, they may not call 911 quickly. Some research shows that people often wait 3-6 hours before seeking help.

Make sure everyone in your household knows how to recognize stroke symptoms so that they can call 911 if the person with symptoms is unable to do so.

I hope this is helpful and can at minimum raise your awareness of what to do for another and what to do for yourself. Stay well.

Tammy Parkinson CNC CLC CPT
Body Firm
www.mybodyfirm.com
408 896 2639