What’s a Holistic Nutritionist & Fitness Competitor having for lunch today?

By Connie Trider

Holistic Nutritionist, Personal  Trainer, NLP Practitioner and Fitness Competitor

Well, once again I have the itch to compete in another National Figure Competition so I better make sure my diet is clean, nutritious, and full of good protein sources! With the goal of ULTIMATE fat burning and increasing my Basal Metabolic Rate, I performed a 60 minute interval training circuit using free weight, Pilate’s ring, and of course the treadmill, wearing a heart rate monitor to make sure my heart rate was in the right zone to achieve my goals. Now it’s an hour later and I am ready to chow down!

My Competition Prep lunch for the day:

1 can of tuna mixed with chopped broccoli and cauliflower, rice vinegar, parsley, and of course sprinkled with flax meal! (Don’t knock it til you try it!)

1/2 of a large sweet potato (not a yam-yams are “mostly”orange), with a quick zap of spray organic olive oil, sprinkled with cinnamon

No meal is complete with a cup of hot green tea! ( My way to relax and take a minute for myself)

Health Benefit’s of this meal

Tuna- packed with protein and DHA

Cauliflower, broccoli- cretaceous vegetables loaded with cancer fighting properties, fiber, and minerals

Parsley- detoxifying and packed with chlorophyll. It has been shown to counter toxins while building blood, renewing tissues, and counter acts inflammation. Added benefit- It’s a natural diuretic!

Sweet Potato w/ Cinnamon- loaded with vitamin A, potassium, and cancer fighting properties. Also contains quarcetin, a powerful anti-inflammatory. Cinnamon naturally controls blood sugar and insulin levels. Added Benefit: a great comfort food that leaves me feeling satisfied!

Green Tea- We all know green tea is packed with EGCG which inhibits the growth and reproduction of cancer cells, but did you know that it releases the brains “feel good” hormone, dopamine, which calms the brain and leaves you feeling um- happy! what a great way to end a meal!

You are probably asking yourself if I really put this much thought into my meals. The answer is YES! Stick with my blog and I will continue to post tips and do the thinking for you! Contact me for more detailed information about my programs.  WWW.CONNIETRIDER.COM

I hope you learned something that can improve your wellness and health!

This entry was written by ctrider, posted on March 1, 2011 at 5:41 pm, filed under Fitness, Food, Life is Fitness, Nutrition, Santa Barbara and tagged , , , , , , , . Leave a comment or view the discussion at the permalink.

Stress, Colds, & Bones!


by Connie Trider

We know that our bones help us move and protect our organs from injury, but did you know that they have a huge impact on the health of our immune system? Bone marrow contains red blood cells and white blood cells called lymphocytes. Our white blood cells fight of bacteria and viruses. When we undergo chronic stress, our adrenal glands release cortisol and gluco-corticoids which decrease bone marrow function and weaken our immune system. This could result in the common cold because our lymphatic bone marrow health is weakened. It usually takes 7-10 days for the lymphatic system to naturally heal. If stress continues for a prolonged period of time it can lead to health complications such as cardiovascular disease and cancer.

Tips for a Healthy Immune System:

1) Find ways to reduce chronic stress- these could include exercising, meditation, visualization techniques, being with friends, and listening to music that you enjoy.

2) Eat lots of organic fruits and vegetables because they are filled with antioxidants.

3) Try to get 8 hours of sleep

4) Drink a ton of water. Dehydration is a leading cause of feeling depressed.

5) Make sure you are getting adequate amounts of calcium. Green leafy vegetables, seaweed, and cottage cheese are great sources!

Contact www.connietrider.com for more detailed information

This entry was written by ctrider, posted on January 19, 2011 at 9:44 pm, filed under Life is Fitness, Nutrition and tagged , , , , , . Leave a comment or view the discussion at the permalink.

Why Tai Chi May be Perfect for You

By Maria Ranier

If you’re looking for a gentle exercise that can improve flexibility and muscle strength while reducing stress, look no further than the ancient Chinese practice of Tai Chi. Developed centuries ago as a method of self-defense, this “meditation in motion” is a graceful, relaxing way to improve your overall fitness level.

Made up of a series of slow movements, Tai Chi is like a slow dance in which one posture flows into the next. Your body stays in constant motion and your breathing is matched to the movements to help you achieve a sense of peacefulness and inner calm.

Tai Chi is perfect for people of any age or level of fitness. Another benefit of Tai Chi is that it requires virtually no exercise equipment, can be done indoors or out, and is a great way for someone who is new to exercise or feels intimidated by joining a gym. And since the risk of injury is very low, it’s a great way to get back into shape.

Here are some more reasons why Tai Chi may be perfect. It can:

-       Improve flexibility, muscle strength and balance

-       Lower blood pressure

-       Increase energy and agility

-       Improve cardiovascular fitness

-       Enhance your sense of well-being

-       Fall prevention in older adults

Getting started in Tai Chi is easy for people in virtually any community. The best way to begin is to take a class with a qualified Tai Chi instructor to help get the basics down. That way you’ll learn the proper techniques. You can find courses at your local YMCA/YWCA, community center, health club or wellness facility. Once you get the basics of Tai Chi down, you can also purchase DVDs that will allow you to also practice at home.

So, join millions of Chinese and give Tai Chi a try. At the very least it’s a fun, budget-friendly activity that you can add to your current fitness program. Who knows, it could just become your favorite form of working out.

Bio: Maria Rainier is a freelance writer and blog junkie. She is currently a resident blogger at The Online Degrees Site,  where recently she’s been researching online kinesiology degrees and blogging about student life issues. In her spare time, she enjoys square-foot gardening, swimming, and avoiding her laptop.

This entry was written by scrawford, posted on December 18, 2010 at 9:24 am, filed under Fitness, Life is Fitness, Santa Barbara, Tai Chi and tagged , , , . Leave a comment or view the discussion at the permalink.

KRISTIN FROST COMMENTS FROM SOLACE RETREAT

Kristen Frost was our 20th guest since soma has launched as an LLC in 2009 and here is what she had to say about her experience:

“Scott-

Transformed? Highly Satisfied?  ABSOLUTELY!!!

I know that you know I had a wonderful time in your care.  I just had a video call with my 2 best friends today to catch up (1 lives in Boise, the other in CT) and they want to do a retreat, they loved what I shared.  Needless to say you may never get rid of me.

OK-so my favorite moment?  Though quite painful, I still giggle out loud when I recall laughing uncontrollably while you grinded my PSOAS muscle…..Laughing is so central to my being but I don’t let it out quite like that anymore–THANK YOU!!  I needed to remember how good that feels.

You are phenomenal and I thank you for making my retreat beyond perfect.

LOVE and HUGS,

Kristin”

This entry was written by scrawford, posted on November 20, 2010 at 9:38 pm, filed under Bodywork, Experiences, Life is Fitness, Outdoors, Retreats and tagged , , , , . Leave a comment or view the discussion at the permalink.

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