Coddiwomple Magazine Spring 2019 - Volume 1, Issue 1 by Herbig Design

e l p m o w i d d o C living an INSPIRED life

MAGAZINE

DIFFERENT ANGLES In photography and life it helps to look at things from a different angle. pg. 4 RECIPES Poké and Maple Baked Apples.

pg. 14 & 17

STAND UP! It’s never a bad idea to stand up for yourself! pg. 20

ISSUE 1

SPRING 2019

W E CREATE

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15 Years Expe rie n ce Making Yo u Look Good In Print.

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Rea l Esta te Publications • Mont hl y P ubl i ca t i ons • P r i nt Ma r keti n g Social Media Ma na g e m e nt • B ra nd i ng

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TABLE OF CONTENTS

DIFFERENT ANGLES

EAT LIKE A KING... OR QUEEN!

Have you noticed when you look at a person from multiple different angles you get a different view of what they really look like and who they are? This is how it is in photography and in life.

MAPLE BAKED APPLES

STAND UP!

A delicious Japanese-inspired salad perfect for those hot summer days, or really any day of the year!

Maple is not just for pancakes and doughnuts! This recipe proves that. This dessert has great maple flavor without the ensuing insulin spike and diabetes. This dessert is mildly sweet and super simple to make. Feel free to play around with other flavors in your whipped cream like caramel.

Do you stand up for yourself? Do you know the difference between being nice and being walked all over?

POKÉ JAPANESE BOWL

IS YOUR SETBACK YOUR NEXT STEP UP?

FITNESS SNACKING

Eating can be something to be enjoyed, It does not need to be torturous fuel, despite what some trainers say. We should enjoy everything in life. Our workouts and our food is part of that. If you are a food is fuel type, then that is awesome, but many of us in the world do not go by that standard.

With every “set back” comes a “set up.” A set up for something good coming along; it may not happen right away, but it’s moving forward. If you view the set back as permanent, it will stop you from achieving control over your emotions. Keeping the focus on controlling your emotion on a positive outcome knowing that a good set up is on its way.

Think of exercise snacking as little bouts of exercise throughout the day, just like you break up your meals, do the same with exercise instead of one long exercise session you will divide it up.

SAVOR EVERY BITE

WHO ARE WE?

CODDIWOMPLE - (V) TO TRAVEL IN A PURPOSEFUL MANNER TOWARDS A VAGUE DESTINATION

LAUREN DENOS

AMANDA THOMPSON

SHANNON POTRATZ

A photographer and digital artist, Lauren Denos covers a wide range of subject matter but specializes in food, commercial, and fantasy work.

Amanda Thompson is a fitness and healthy lifestyle

An artistic inevitability... Born in 1972, Shannon Potratz was inspired by his father, himself an exceptional charcoal pencil artist, to pursue a career in art. Constantly encouraged to “do what you love,” there was never a question as to what he wanted to be. Then, in 1977, a little film by a young upstart named George Lucas was unleashed on the world. Star Wars fueled his imagination and he made it his business to discover all those creative people who breathed life into that universe.

She discovered her calling behind a lens for a second time after a forced break from the field. From then on, it was true love and she knew she could never do anything else with her life. It’s Lauren’s goal to inspire others and showcase how beautiful the world is through the visual arts. She wants the world to be a better place and she encourages that with her dynamic visual style. Her favorite question to pose others is – If there were no limits and you could do anything with your life, what would that be? Her personal answer would be to do exactly what she’s doing now, but with a bit more traveling... www.AdventureBoundMedia.com

enthusiast. She got into fitness prior to having kids, and her love for fitness has continued over the years. She began to run half marathons as a way to stay in shape and de-stress especially after having kids. While she loved to run she soon discovered that the best way to stay in shape was through weight lifting and that is where she found her real passion. Her love for a healthy lifestyle grew and she then got her certification as a personal trainer through ISSA(International Sports Science Association) and now she currently works at Graham Fitness in Washington and also does online coaching for Team StayFit with her partner Lisa Brushe. When she is not coaching or training people she enjoys spending time with her husband of 14 years and two children. Together they enjoy camping, swimming, bike riding, and movie nights.

After 25 years as a professional illustrator, he would consider it his greatest accomplishment to inspire young artists today and bring their own imaginations to life. www.FolkloreForge.com

AThompson131313@gmail.com

JESSICA HERBIG

TIP METAJAN

LESA LEBEAU

Jessica is a local creative studio owner and graphic designer. She enjoys designing and collaborating on all manners of print publications and branding. She’s lived in North Idaho all of her life, and along with her husband and 2 boys, spends her Spring sitting in rainstorms on baseball fields, and loves enjoying the outdoors as much as possible.

Tip Metajan is an author, business coach, social media and affiliate marketing expert. She’s the founder of Honey Butter Company and affiliated companies. Tip lives and breathes positivity and light. She believes that there’s always light to be found in every challenge. She’s guided many companies and individuals through some of their most challenging steps and helped them come out on top.

Chef Lesa LeBeau began her career in 1996 after graduating Culinary school in Southern California. She has worked with many celebrity clients and charities. Chef LeBeau is versed in many cuisines from around the world and loves teaching and sharing her passion for cooking .

www.HerbigDesign.com

www.HoneyButterCompany.com

CONTRIBUTORS Taryn Thompson Media

Lesa is currently teaching cooking classes at The Culinary Stone in Coeur d’Alene, and is very busy with catering and in home private Chef services. You can catch her on KREM news several times a month sharing her life long passion for the culinary arts...”Food is Love.” www.LesaLeBeau@icloud.com

Different Angles BY LAUREN DENOS

Have you noticed when you look at a person from multiple different angles you get a different view of what they really look like and who they are? This is how it is in photography and in life.

When I am photographing anything from food, to people, to landscapes, the best angle for the subject varies. For people sometimes their chin up, or down, or to one specific side. But it is not the same for every person and you have to look at them from all different angles to find the best one. Think about it, do you ever really see a model in a magazine from a bad angle? No, because that is not what people want to see, they want to see the good angles. When I paid attention to this in my photography it made me think about my daily life. What in my life was I not taking the time to find the best angle on? I mean if everything has a best angle isnâ&#x20AC;&#x2122;t it worth the time to find it? Imaging how much better life could be in general if we did this. For me I started to look at things in my life like my food issues. There is so much I can not eat and sometimes it feels like I drew the short stick, but when I look at it from another angle, I am lucky enough to know instantly what works and what does not work with my body. It automatically helps me stay much healthier than many people since things like chocolate cake are not even an option. This is something that can look very bad from one angle and can make me feel like things are so unfair, but when I take the time to look at it from a different angle, it is such a blessing in disguise. Sometimes it can take a longer time to find that better angle. There are times when a job is lost and it is hard to see the upside, but maybe that is the catalyst for you to find something even better. But sometimes it can take some time to find that better angle. But do what you can to find it. The sense of joy at finding it is worth it. Once you find that good angle FOCUS on it! It seems to be a big temptation in life to dwell on the bad stuff. It is like we are saying â&#x20AC;&#x153;See? I told you things are badâ&#x20AC;? We will one up each other with how bad things are. There is not need to focus on any of the other angles that were not good. The only think that matters is that one good angle. Test it out for just a week or two, start to dwell on the good angle, when you talk to friends, talk about that good angle and help encourage them to talk about their good angle. Focus on it, and see how much happier your life starts to feel . Next time life is throwing you a curve ball or you just find yourself in general feeling unhappy about life, do what a photographer would do and find the best angle.

EAT LIKE A KING... OR QUEEN! BY TARYN THOMPSON

Chef Lesa LeBeau has had a star-studded culinary career. Over the course of 28 years in the culinary field, she has worked at high-end restaurants popular with the celebrity crowd and catered events for A-listers including Sean Penn, former Los Angeles Clippers owner Donald Sterling and Smokey Robinson. She has served up nibbles to reality TV stars “The Real Housewives” and worked the Oscars with Austrian-born chef Wolfgang Puck. LeBeau has even worked several events at the infamous Playboy Mansion. (Bunnies get hungry, too!) Five years ago, LeBeau traded in the glitz and glam of Hollywood for a simpler life in Coeur d’Alene with her husband, a retired Los Angeles Sheriff’s Lieutenant. She’s originally from Creston, British Columbia, but has a special affinity for the Lake City. Her parents were married here 56 years ago at the Hitching Post Wedding Chapel.

“This is my home, my heart,” LeBeau said. For the past four years, LeBeau has been teaching classes at The Culinary Stone, catering and offering her services as a personal chef. Though the lifestyle in North Idaho is certainly less frenzied, LeBeau hasn’t slowed her pace. She has big goals: From continuing to grow in her profession to publishing a cookbook and traveling the world to taste and smell exotic foods and spices.

When she began her culinary career, LeBeau said it was very much a “man’s world.” “I was hazed for quite some time,” she said. “I was finally accepted and advanced to the line. It was brutal, physical work. You grow a thicker skin.” LeBeau said if she could offer a piece of advice to anyone it is “don’t let anyone’s opinion of you make you feel badly about yourself. … There are always people that will try to bring you down.” Pursuing her dream career required a lot of sacrifice – like time with her family. She worked long hours and catered late into the evenings and on holidays. Tacking on a commute at the end of the day cut into her personal time even more. By the time she got home, she was filthy and exhausted. Still, LeBeau loves her chosen career and says she even considers her work to be therapeutic. As she cares for her husband, who has been experiencing health challenges and is recovering from a broken arm, she finds stress relief in the kitchen. “When I get into a kitchen, I feel peaceful,” she said. “It’s my Zen. Even if it’s chaotic, I feel in control. I love to create.” As she cooks, LeBeau said her mind is flooded with ideas for new dishes. She is also struck by inspiration when she visits an Asian or Middle Eastern market.

“When I get into a kitchen, I feel peaceful,” she said. “It’s my Zen. Even if it’s chaotic, I feel in control. I love to create.” - LESA

“I will wander for an hour and dream of dishes,” she said. An avid reader, LeBeau spends a lot of time reading cook books, magazines, blogs and social media for inspiration. She especially loves books on foreign spices and cuisines. She’s currently reading a book on Asian bowl dishes. “Kitchen Confidential” by Anthony Bourdain is her “bible” and she still refers to her old binder from culinary school on a regular basis. “It’s old, beat up and stained,” she said, “but it has all the basics and a few treasures!” Unquestionably, LeBeau has led a successful career, but she said it didn’t strike her as a success until her parents looked at her and said, “We are so proud of you.” “That meant everything,” she said. “I mean, aren’t we always hoping our parents are proud? I love what I do. I’ve worked hard.” Success can be measured in dollars, LeBeau said, but there’s so much more that goes into it. “It’s being at peace with yourself and knowing you are doing exactly what you were meant to do,” she said. “To be a success, you really have to feel truly happy with what you are doing. If you feel content, confident and peaceful, then you are successful.”

Unquestionably, LeBeau has led a successful career, but she said it didn’t strike her as a success until her parents looked at her and said, “We are so proud of you.”

Poke’ Japanese bowl BY LESA LEBEAU

• 4 oz slice salmon seared until barely done • 1/2 cup cubed Ahi tuna tossed in dressing rest 10 mins • 2-3 slices Ahi tuna, cubed • Sliced cukes • 1/4 c edamame • Sliced daikon radish • Sliced green onion • Sliced organic carrots • 4-5 green beans blanched • Sesame seeds • 1/2 c rice or noodles • Spinach or arugula • 1/4 c sliced avocado DRESSING • 3 tbsp miso paste • 1/2 c arbequina olive oil • 2 tbsp ponzu sauce • 1 tsp honey • 1 tsp fresh ginger and garlic • Garnish with green onion and sesame seeds, cilantro • Start with a base of rice or noodles and layer tuna, salmon on top decorating with veggies. Pour dressing over dish and garnish. Have fun and be creative!!!

Maple Baked Apples BY LAUREN DENOS

INGREDIENTS • 3 Small apples • 1 Tbsp coconut oil • 2 tsp maple flavor • 2 tsp cinnamon • 1/2 tsp stevia • 1 Cup whipping cream or coconut cream STEPS • Heat oven to 350 degrees • Cut apples in half and scoop out the seeds and core. I used a melon ball scoop. • Melt 1 tbsp coconut oil and mix with 1 tsp maple flavor, and 1 tsp cinnamon. • Use a pastry brush or a spoon to coat the apples with the coconut oil mixture. • Bake the apples for about 30 minutes • If using regular cream • Whip the heavy whipping cream until light peaks form • Add in ½ tsp stevia, 1 tsp maple flavor, and 1 tsp cinnamon and continue whipping until stiff. • If using coconut cream • Leave the coconut cream in the refrigerator overnight. Do not shake it the purpose is to let the solid and liquid separate. Make sure it is coconut cream, meaning full fat not coconut milk or light milk. • When you open the can drain the liquid portion and either use it for something else or just toss it. • Take the thick cold cream and whip it until light peaks form. • Add in ½ tsp stevia, 1 tsp maple flavor, and 1 tsp cinnamon. And continue to whip. • Serve plain or your favorite fruit. Coconut whipped cream is not always as stiff as regular whipped cream. Some people have reported inconsistencies between different brands or even using the same coconut brand but different cans. Just get a few cans so you can be one of the cans will work. That being said even if it does not whip up like normal it will still work wonderfully for dipping fruit. Each apple half has about 140 calories in it.

â&#x20AC;&#x153;Success is no accident. It

is hard work, perseverance,

learning, studying, sacrifice

and most of all, love of what you are doing or learning to do.â&#x20AC;?

- Pele

STAND UP! By Lauren Denos

Do you stand up for yourself? Do you know the difference between being nice and being walked all over? Getting along with others is a good thing. As a species we do better when we can work together. But there is a difference between being nice to others and letting them push you around. Being nice and getting along is when you respect someone else's beliefs and thoughts. Being pushed around is when you let someone tell you how wrong you are for thinking the way you do. Stick up for what you think and believe in, stick up for your own rights and boundaries. Just because you think one thing and someone else thinks something different does not mean that you can not both be right, and if they really are opinions that can not be right at the same time, just be okay with having a difference of opinion. Most people are not going to have the same point of view as you and that is a good thing. Do it your way. If we lived in a world where everyone thought the same thing, it would be very boring. Sometimes you will get people who take it beyond a difference of opinion and are just straight up Jerks. Understand most people are being jerks because they want some sense of control over someone else. Many times they have in the past, or currently have stuff going on in their lives where they are being treated badly so they feel they will be back on top if they pass it along to someone else. That being said it is not okay for someone to treat you that way and you should stand up for yourself. So lets take a look at how you can stand up for yourself. HOW TO STAND UP FOR YOURSELF: Have faith in yourself and in your own judgments. I know that having faith in your own self can be hard when you think maybe you are wrong and the other person is right, but stop seeing it in such black and white terms. It is more like multiple shade of gray not just one way or the other. If you see two people in the same career, like health for example, are you going to see one as right and one as wrong? No, you can see that they are giving different information and coming from different life experiences. Both can have great information and both can have info you do not agree with. Take what works for you and leave the rest. Just like this example, you are not wrong, your thoughts and your points of view are valid. You are unique and will see things from a different point of view than someone else. So start to accept the thoughts you have as correct for you. Stop seeing yourself as a victim. Stop seeing yourself as the victim that just needs to deal with however you are treated. Everyone is the hero of their own story and so are you, so start acting that way. Many people will just deal with all the garbage people hand them and then they will complain about how hard life is and how mean everyone is to them. STOP IT! You are not a victim, you are just as important as anyone else and deserve to have an awesome happy life. You need to either stand up to the person who is treating you this way or if they are

not someone you work with, then just stop being around them. From now on when you are in a situation where you feel like a victim, choose to be the hero of your own life instead and speak up for yourself or decide to limit your exposure to these people. Stop being so passive. Acknowledge that you have an opinion. Stop being silent about what you want. You do not have to just go along with whatever someone else wants to do. I understand keeping the peace is nice, but how are you treating yourself when you always just do what everyone else wants to do and ignore all the things you want to do? Compromise is good, but compromise can happen even if you speak up and say what you want to do. Even if you decide to go along with the choice of the majority, at least you made your desires known. Understand that you do not need to say yes to everything. Saying yes to new experiences and adventures in your life is great, but be honest when you do not want to do something. A common example of this is when someone asks a friend to help them move and the friend say's yes, because otherwise they feel like a horrible person and friend. But if you only have one day off and you have been working a couple weeks straight and really need a day to sleep in, then say no. If you have other plans, then say no. Personally when a friend asks me to help them move on a weekend I have no problem helping, but I am honest that I will not be over until 10am. I want to sleep in, relax, enjoy breakfast, and maybe even get a workout in. I am still helping them, but I am also respecting what I need. Don't get me wrong saying yes can be a great lesson to learn, but once you have reached the pushover level, you have learned that lesson too well and it is time to reel it back and say no to the things you really do not want to do. Understand that you do not need to be rude or mean to stick up for yourself. One of the problems that many people have with sticking up for themselves is they think sticking up for themselves means being rude or mean, but that simply is not the case. True some people do get mean when sticking up for themselves, but you do not have to be that way. I have had many people ask me to help them with things and I let them know in a very nice way that I am busy that day. They do not take offense. Or if you are in the even more difficult situation of someone being rude to you or picking on you etc. Then come at it from a different angle. Bring it to their attention. â&#x20AC;&#x153; Are you meaning to be rude to me?â&#x20AC;? If they really are being mean on purpose, and especially if they are someone you work with, then it is time to bring it up to management. If they do not work with you time to stop spending time with them, because that is not how friends treat each other. Keep in mind that many people are just taking out their bad day on you and don't even

realize they are being rude. But that does not mean you should take it. Find a center for yourself. Finding a center in yourself means finding that place of power where you can find that strong side of you that will stand up for yourself. This can be anything but a really good way of finding it is to think back to a time or incident when you were strong and stuck up for yourself and create those emotions again. Think about how strong you were and how it felt to stick up for yourself. If you have no incidents like that, then you may want to think up an imaginary time or a time in your favorite movie and see if you can channel that feeling into your life. However you do it, it is just about finding that strong feeling and using it. Embody someone who does stick up for themselves. Invoke your idol. I love this idea so much. If you are someone who just does not feel like you could ever stick up for yourself then think of someone who has that ability and either channel them or imagine you are them. Do you think the Rock (Dwayne Johnson) would put up with someone treating him badly, I highly doubt it. So if you are using the rock as you example, you can think what would the rock do in this situation. How would he act in this situation? If you do not think you could stick up for yourself the way he would by just thinking of what he would do, then pretend you are the Rock! It's like putting on that persona as a mask. This does not mean be violent towards other people. You do not want to bust out some fighting moves in the work place or family reunion, just the spirit of the strength that he would use in that fight scene. The great thing with this technique is that even if you are pretending you are someone else, that strength starts to become more comfortable and eventually you will take on this trait as your own and you will not need to pretend to be anyone else anymore.

If you are always hunching over or walking with your head down you are not only telling yourself you do not feel good but your body language is also telling others that you are not self confident and an easy target. Test it out, when you feel like someone is picking on you or you just feel down, look at your posture, if you are hunched over, shoulders are rounded, or you are looking at the ground, change your posture. Stand up straight, keep your chest up and your head held high. It will change your mood and how others see you. Speak it out loud. Practice standing up for yourself when no one is there. Maybe you think of ways you might stand up to someone and what you would say, in your head it sounds great, but once you speak it out loud it gets jumbled up and just sounds all wrong. Instead of just rehearsing this stuff in your head speak it out loud, either to yourself while you are alone or to a friend who is good with letting you practice on them. It will feel really weird at first but the more you do it the more comfortable you will get with sticking up for yourself. This way when you get into a situation where you need to say something to someone else you'll have some “muscle memory” in that department. Create boundaries

Change your posture.

Know what your boundaries are ahead of time. If you have no boundaries, you will wind up having people go way beyond what you should tolerate, most likely without you even realizing it at first. Know what your limitations are in general at least. For example, if you are being taken advantage of at work create a clear idea of what you will or will not do, what are your job perimeters? Stick to those and if someone else is wanting to pawn their excess work on you, you can simply tell them “I'm sorry but that is not my job and I have a lot of other work to get done, you will have to see if someone else can help you with that.” I know it is uncomfortable to do, but it is worth it so that you can not feel bitter towards other people and your work.

Believe it or not standing up straight can do a lot for you emotionally. This seems silly because it is so simple, but it does work. Our posture affects how we feel and how we are perceived.

These are a few ideas to get you started on the road of standing up for yourself. It can take time to get comfortable with standing up for yourself, but it is worth it, and you are worth it.

Really Enjoy your Food and Savor every bite!

Have you noticed how you can eat an amazing

meal but sometimes you donâ&#x20AC;&#x2122;t get enough of it? And then you wind up eating either a huge plate full or even 2 plate fulls. This is because we can eat too fast or are distracted while we eat. When we slow down and savor our food we are getting the enjoyment from it (the way it should be) and then, many times we realize we do not need two platefuls, maybe not even the one full plate full. When we slow down we can become more conscious of when we are full and get the full enjoyment of the taste of the food you are eating therefore satisfying that craving. Next time you are eating, slow way down and take the time to enjoy each bite and taste all the different flavors. Eating can be something to be enjoyed, It does not need to be torturous fuel, despite what some trainers say. We should enjoy everything in life. Our workouts and our food is part of that. If you are a food is fuel type, then that is awesome, but many of us in the world do not go by that standard. Many of us believe food is an experience, it is part of the fun of life. If you are one of these people who enjoy food then when you get put on a food is fuel diet you tend to only last a short time and then go right back to what you enjoy. This is because cutting out the enjoyment of your food is probably counter to why you want to get in better health in the first place. When you are aiming to get in better health why are you doing it? To enjoy your life more! Food is part of that. So enjoying your food, I mean really enjoying it and not inhaling it may wind up making you naturally want to eat less. Also a great idea is to find healthier versions of the foods you love. But we will go into that in more detail another day. To give you an idea about enjoying your food and really savoring it verses deprivation, I will share with you a story. I had a client Susie, who would feed her family the most amazing flavorful meals and would make herself eat just a plain salad. Now this is a woman who had amazing taste in food, she loved to cook and could really enjoy fine food and she was torturing herself. Now the issue with this is when you are someone who loves good food and you keep feeding yourself flavorless food you eventually binge. And that is what would happen. She would avoid the good food and binge in private. But since this was a binge she would just

eat garbage. Because of this pattern she was depressed, overweight and unhealthy. We worked together on her workouts and eating habits. I told her from now on I wanted her eating the same meals as the rest of her family, and she gets to eat desert every night. I know most people are thinking “desert every night? Isn’t that the opposite of healthy eating?” Not for her it wasn’t. We had to get her mind in the right place first. Now Susie would not just eat any old dessert, oh no. She would take time to find the perfect small gourmet dessert that she was going to have each night. And she enjoyed every bite of it. What happened was amazing, she started to not only lose weight, but she mentally felt better about herself. She finally got permission to enjoy food and not punish herself. She decided to go back to school and peruse the career she had always wanted. She was learning not only to savor her food but her life. Give yourself permission to savor the food you eat. To savor your food start by focusing on only your food. That’s right, no multitasking! Just focus on the flavor of your food. It is amazing how the things we think we love can suddenly not taste good and things that we were not that interested in become amazing once we take the time to really pay attention to the flavor and texture of our food. What do you do while you eat? When you get done with your meal are you satisfied of wanting more? If you are unsatisfied after your meal test out slowing down and having no distractions while you eat. You may discover your food tastes very different than you originally thought. And it very well could help eat less without depriving yourself.

Our greatest glory is not in never falling, but in rising every time we fall. - Confucius

IS YOUR SETBACK

YOUR NEXT SET UP? By Tip Metajan

Hurry, hurry, hurry. I have a laundry list of things to do and I’m LATE! Brush teeth, wash face, do my makeup...getting ready in 5 minutes. Running out the door. Whoops, put on different colored socks. Oh well, no one will ever know. Start the car and I’m off! “Oh no! I’m supposed to grab snacks. It’s going to be one of those days,” I tell myself. Sound familiar? Emotions are all twisted up, not grounded and when those two things are out of alignment we tend to become frantic.

Once I started driving, I had decided that I needed to put my head back on, straight. I took a deep breath and thought of what to do first. In a situation like this there are two choices: 1) stay in a frantic, unaligned, negative state of mind or 2) see the good in everything; see each “set back” as a “set up.” The second choice sounded much better than the first. With every “set back” comes a “set up.” A set up for something good coming along; it may not happen right away, but it’s moving forward. If you view the set back as permanent, it will stop you from achieving control over your emotions. Keeping the focus on controlling your emotion on a positive outcome knowing that a good set up is on its way.

You’ve heard that life is about the journey. To take it further, life is about the adventures on the journey.

Uncertainty is one of our human needs. In the times that we are on those uncertain adventures are the times that we remember the most. Why? Because there’s deep emotions attached to them. The one thing that we are always in control of is our emotional state. We can choose to go through life fighting each step of the way or we can choose to flow with the adventures that come our way. When we fight our way through life, that’s trying to control the situation. That’s like trying to control your breathing all the time, not letting your body do its job and it isn’t sustainable. When we’re in a situation that we deem challenging, we can decide what kind of reaction to have. We choose what emotion is going to accompany us through each adventure. Whether that’s exhilaration, anger, sadness, happiness, etc. We are in control of our emotions. It may not be the “stereotypical emotion” that others expect from us and that’s perfectly ok. The emotion we get is the one we are focused on. Some of the best memories come from those unplanned adventures that at first seem like set backs and turn into set ups. Life is happening for you, not to you. See each experience as a new adventure because you never know what’s around the corner waiting to happen for you.

Driving, driving, driving. Needed to get snacks. Thank goodness for the GPS that was tasked to take me to the nearest Trader Joe’s where I ran into a friend. Had no clue that he worked at that location. It was fun running into him unexpectedly. That was my first set up from my set back. Run, run, run. Dropped off the dog with a friend that would entertain the mutt while I went to watch a movie. Because I was running behind, he had time to grab me some snacks that I could bring into the movies. That was my second set up from my set back. Next thing I know, I made it to the movies on time, snacks in hand and feeling relieved. It was an adventure I would never forget. For one thing, if it weren’t for me running late, I would have never ran into that friend (who is now a good friend). For another, I got to spend time with three different friends that day because of unexpected circumstances.

Each day is a new opportunity to improve yourself . Take it And make the most of it.

FITNESS

SNACKING

By Amanda Thompson

Everyone knows that exercise is good for you, but 80% of adults and adolescences

do not get the recommended 150 min of aerobic exercise a week (The physical active guidelines, 2018). Why is this? Most people say lack of time getting to the gym, not enough hours in the day, or lack of knowledge of what to do, or lack of energy. Exercise benefits people more than for weight management, it also helps combat many health conditions like high blood pressure and heart disease, and it also helps with mood and give you a boost of energy. The Lack of time is one of the main reason people don’t make exercise a priority, but there are different ways to incorporate a little more physically activity into your day to get the benefits of exercise in the way of “exercise snacking” no we are not going to eat while exercising but exercise snacking is little burst of extra physically activity that you can incorporate into your day to move more and sit less. Think of exercise snacking as little bouts of exercise throughout the day, just like you break up your meals, do the same with exercise instead of one long exercise session you will divide it up. There are different ways of doing this. Many people work in office or live in an apartment building that have stairs and elevators, instead of taking the elevator every time, run stair, or on your lunch break do 10 minutes of stairs, or go for a 10-min walk. Even making sure to stand for a couple minutes each hour can benefit you, especially if you have a sedentary job. You can Park farther away from the store or your work just so

you can get more steps in. A study conducted by journal Applied Physiology, Nutrition and Metabolism, states that by incorporation 3 bouts of stairs (60 steps) 3 times throughout the day can resulted in improving cardiovascular fitness compared to their sedentary counter parts.

• Take the stairs instead of the elevators

Exercise is important and exercise snacking is a way for people who lack the time to still get in some aerobic fitness and improve cardiovascular fitness. I love the term exercise snacking because it makes it sound more attainable then just exercising. People have the mindset that if they can’t get in a full workout then they will skip the gym all together, but with exercise snacking it makes it time efficient and attainable for the busy life we live, and in the end we are healthier.

• Get a standing desk for work

My hope is to provide little tips and help you achieve your “exercise snack” and live a happier and healthier life. • Park further away from store or work

• Take a walk during your lunch break • While getting ready in the morning do squats or glute kickbacks

• Use a stability ball as a chair at work or at your desk at home. • Push mow the yard • Rough house or play tag with your kids • Take pet for a power walk • If you are watching TV do physical activity (jumping jacks, air squats sit-ups etc.) • Divide short high intensity workouts into 3 10 min session (plyometric, treadmill sprints intervals, etc).