tkat fitness4kids spring/summer 2013

Feel Great on the Inside Getting Your Workout Groove Back

“Train Insane or Remain the Same”

TKAT Fitness4Kids Newsletter Spring/Summer 2013

Encouraging the entire family to GET ACTIVE and GET HEALTHY!

Weight Loss Success Story – Debbie Isaacs. . . . . . . . . . . Pg. 2 Weight Loss Success Story – Debbie Isaacs cont’d. . . . . Pg. 3 Weight Loss Success Story – Quinton Worthy . . . . . . . . . Pg. 4

Healthy Recipes Your Kids Will Love .. . . . . . . . . . . . . . .Pg. 5 Activities Kids Will Enjoy . . . . . . . . . . . . . . . . . . . . . . . . Pg. 6 Smart Workouts for Smart Phones. . . . . . . . . . . . . . . . . .Pg. 6

Okay! It’s time to come out of hibernation. The winter season is long gone, spring is here and summer is near. Now is the perfect time to kick your workouts up a notch and knock off those winter pounds. Is motivation what you need? The following list may be just what the doctor ordered:

1. Make the decision to be healthy and find your “Why?”

2. Set attainable and realistic goals. 3. Create a fitness vision board. 4. Set an example for your children. 5. Make it a part of your daily routine.

For more motivation go to http://www.fitbodyhq.com/motivation/how-to-motivate-yourself-to-work-out-the-easy-way/

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Debbie Isaacs, 47

Occupation: Bookkeeper/Health Benefits Coordinator for Zion Park District

Hobbies: Family time, working out, watching sports

1. What was the main reason that you were motivated to lose weight? I knew I was eventually going to be a grandmother and the thought of not being able to get up and down and play with them horrified me.

2. Has weight been an issue for you for your entire life or was it something that developed in recent years? I was always the big girl. I have had a weight problem for most of my life.

3. Is there a history of weight issues in your family? If yes, do you feel that it played a factor with how you viewed being overweight? My mother has struggled with her weight as well, but I don’t think it played a factor besides any hereditary issues there may be.

4. Did you suffer from any weight related health issues? Oddly enough, I was pretty healthy for being as overweight as I was.

5. What unhealthy foods were your main weaknesses? Boy do I love pizza! But that type of food wasn’t my weakness. I am a stress eater, so when I got stressed, or emotional, it didn’t really matter what was around, I ate it.

6. Have you tried to lose weight in the past without success? If yes, what did you do differently this time? I have tried in the past to lose weight and I was successful before, but for a very short time before it all came back. This time, I think I was truly ready. You have to do it for yourself and not for anyone else and you have to be ready to get your life back on track.

7. What was the first thing you changed when you began your weight loss journey? Well, since I joined Weight Watchers, I needed to follow points so the first thing I did was begin tracking and writing down the points for everything I ate.

8. Did you have an accountability partner that helped you when you became weak? I actually joined Weight Watchers with a friend and we have been there daily for each other through this whole process. I also have a very supportive husband and children.

Weight Loss Success Story – Debbie Isaacs

There are many misconceptions about weight loss. Some think it’s as simple as dieting or exercise. Although those are important factors, it’s really more about deciding to make a lifestyle change that includes a healthy diet and regular exercise. The interviews below are from people who have made such a change and their journey is amazing!

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9. What things did you do that you feel helped you become successful in your weight loss journey? The first thing was deciding it was time; that I’d had enough being the size and weight I was and then starting to make working out and planning my meals a daily routine.

10. Is there anything that you plan to try that you could not do prior to your weight loss? The biggest and best moment I had since losing weight was fitting into a rollercoaster I previously had to get off of because the ride would not lock. Sitting in that seat and hearing the click and crying right there, is the most wonderful moment I have felt. THAT was a true feeling of success!

11. What advice would you give to someone that has a desire to lose a substantial amount of weight? You just have to begin the journey. You cannot be successful until you truly are ready and determined. You need to be ready for the work, the emotions, the ups and downs, the joyful times and the times when you just want to quit, but you have to go through it all to be successful. Being successful is going to be worth the journey.

12. Do you find it difficult to maintain your new healthy lifestyle? I thought after doing this for over 2 years and losing over 100 pounds, that this would be easy. It is still a challenge. There will always be temptations, stress, parties, family gatherings and just plain life that will try and sabotage you. Sometimes a daily victory is what we call a NSV, or a non-scale victory. NOT eating the cookies, or muffins or cake that have been brought to work by someone while you can see everyone else partaking, is a NSV. Sometimes the scale doesn’t tell the truth as to how hard you have worked. Although, usually the scale will tell you that you have fallen off track, and you need to just get back on track and don’t look back….don’t ever look back…..only look forward and if you believe you can, then you are half way there.

Weight Loss Success Story – Deb Isaacs cont’d

BEFORE ALMOST AFTER

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Weight Loss Success Story – Quinton Worthy

Quinton Worthy, 17

Occupation: Student, 11th grade, ZBTHS

Hobbies: Drawing, videos games, playing sports, studying film

1. What was the main reason that you were motivated to lose weight? The main reason that motivated me was sports.

2. Did you suffer from any weight related health issues? Luckily, I didn’t have any health issues. I’m glad I wised up before I had any issues.

3. What unhealthy foods were your main weaknesses? My main weakness when it came to food was fast food restaurants and Oreo cookies.

4. Have you tried to lose weight in the past without success? If yes, what did you do differently this time? This is the first time I’ve ever tried to lose weight and so far I’ve been successful!

5. What was the first thing you changed when you began your weight loss journey? The first thing I changed was my attitude, then my diet!

6. What things did you do that you feel helped you become successful in your weight loss journey? I had to get serious about changing my eating habits and exercising. There was really no other way.

7. What advice would you give to someone that has a desire to lose a substantial amount of weight? My advice would be to concentrate on the positive but also to use exercise to let out the negative energy or stress that may be built up inside of you.

8. Do you find it difficult to maintain your new healthy lifestyle? I do find it difficult, at times, to maintain a healthy lifestyle. It’s hard to be as motivated as I was in the beginning. I still have the same appetite that I had before so I have to practice a lot of self-control.

BEFORE AFTER

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Healthy Recipes Your Kids Will Love

Silver Dollar Oat Pancakes - www.tastesofhome.com

In this section you will find recipes that have been kid tested and parent approved. Try them with your family to see if they meet your stamp of approval.

Strawberry Parfait – www.spoonful.com

Ingredients • ½ cup of seasoned bread

crumbs • 2 tablespoons of grated

Parmesan cheese • 1 egg white • 1 pound boneless chicken

breast, cut into 1-inch

Directions In a large resealable plastic bag, combine bread crumbs and cheese. In a shallow bowl, beat the egg white. Dip chicken pieces in egg white, then place in bag and shake to coat. Place in a 15-in X 10-in baking pan coated with cooking spray. Bake, uncovered, at 400 degrees for 12-15 minutes or until no longer pink, turning once. Makes 4 Servings

Tender Chicken Nuggets – www.tasteofhome.com

Ingredients • ½ cup all-purpose flour • ½ cup quick-cooking oats • 1 ½ tsp of sugar • 1 tsp of baking powder • ½ tsp of salt • 1 egg • ¾ cup of buttermilk • ½ cup cinnamon applesauce • 2 tbsp of butter, melted • Maple syrup or topping of your

choice

Directions In a large bowl, combine the dry ingredients. In a small bowl, beat the egg, buttermilk, applesauce and butter; stir into dry ingredients just until moistened. Pour batter by 2 tablespoonfuls onto a hot griddle coated with cooking spray; turn when bubbles form on top. Cook until second side is golden brown. Makes 4 servings

Ingredients • 1 cup heavy cream • 4 tablespoons sugar,

divided • 2 tbsp fresh lemon

juice, divided • 3 cups fresh

strawberries, sliced • Lemon zest (optional)

Directions In a chilled medium-size bowl, whip the heavy cream with 2 tbsp. of the sugar and 1 tbsp of lemon juice. Gradually add the remaining sugar and lemon juice, whipping until the cream is think but not over whipped. Alternate layers of whipped cream and sliced strawberries in 8-ounce parfait glasses, then top each treat with a dollop of cream and lemon zest, if you like. Serves 4

Activities Kids Enjoy


Smart Workouts for Smart Phones

Warm weather activities the whole family will enjoy!

TKAT Fitness4Kids Newsletter To submit pictures, articles or recipes, please contact Katrina Anderson at

[email protected] or go to www.tkatfitness4kids.com and leave a comment. (402) WE-R-TKAT

To join or mailing list, go to http://mad.ly/signups/44909/join

Swimming

Horseback Riding

Zipline

Bike Riding

Hiking

Indoor/Outdoor Waterpark

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tkat fitness4kids spring/summer 2013

Documents

weight watchers

weight problem

weight loss journey

history of weight issues

weight related health

family time

perfect time

short time