540-349-2791
361 Walker Drive
Warrenton, VA 20186
A New Chapter…
The New Year is still young as I take on a new chapter in my life…. but before I tell you what that is, let me tell you a little bit about my upbringing….
I have always loved to exercise! Running was my outlet; my way of expressing my happiness, nervousness, excitement, or sadness. I started running when I was eleven as part of my school’s cross country team. I love the way I felt and the freedom it gave me each time I started a run. Getting the award ribbons after the meets wasn’t so bad either! Throughout all the stages and changes in my life, my desire to run has always remained constant and true.
My love for food was just as GREEDY as my love of running. Growing up, I consumed a lifetime of Little Debbie snacks. I’m sure I ate a banana or two in between the Swiss Rolls! As a child, I was told to always finish what was on my plate. My mother would tell me about children halfway across the world that were starving and would love to be able to eat what I had on my plate. After I had children, I didn’t want to force them to eat everything on their plate….so I finished it for them.
As I got older, my body started telling me that running just wasn’t cutting it anymore. My eating habits were less than desirable and my cholesterol was evidence of that. I have tried very hard to encourage my children to make healthy food choices since they were young while at the same time ignoring my own advice to them and consuming whatever I wanted. I took a look at my life and my children, and knew changes needed to take place NOW.
The changes I made at first were small. Just the simple act of eating together as a family, so my children could see that mommy was eating the good food right there along with them, made a huge impact. They would try something different which would encourage me to add variety to our meals. It’s not always perfect at our dinner table. We still have the occasional groans, with the disgusted face proceeding, “What’s THAT?!”
Along the way I became part of the OTAC team which continued to encourage my positive outlook on a healthy lifestyle. My role as a Fitness Coach brought me close to members who were new to exercise and wanting to know how they could improve their nutrition as well. I identified with their frustration on how to get started on the path to better nutrition amidst all the confusing and misleading information out there in the media world.
This is where my new chapter comes in…
I became a certified Nutrition Coach to help, educate, encourage, and guide not just myself and my family, but others who are considering a change or are ready right NOW to eat better and lead a healthier way of life. We can make this change together!
The Journey
My life could have ended up in a very different place from where I am now. When I was younger, I struggled with self-esteem, body image, and dysfunctional family dynamics. Then a weekend self-awareness workshop changed my life. I learned something there that changed me forever. I learned was that I was OK and that there was nothing wrong with me. That belief became the foundation on which I built my new outlook on life.
This may seem like a pretty simple fact to you, but it hit me like a lightning bolt and set me on a totally different life course. Once I incorporated that idea, I opened myself to other ideas. I realized that I actually deserved happiness just like everyone else. I was smart, capable and strong…I could do things…things I never thought I could. What a tremendous awakening and what a relief…I was OK! I began to want to get to know myself…I stood up for myself. I began to like myself and see my potential. I wanted to be visible. I let go of the irrational fear that people would reject me. I realized that I needed to connect in order to live my life to its fullest potential. I was actually changing my course!
Now, it did not happen overnight, and I did not (and do not) get it right every time. It took (and still takes) incredible hard work and every day is not a perfect one. But the momentum of my life continues to head in the right direction…one that is positive, healthy, and strong. It is still a challenge to maintain balance and make the right choices, but it is a challenge that I embrace and enjoy. I have come up with an effective approach that helps me to manage my life and I would like to help you find yours. This is not a cookie cutter approach! It has to be custom designed just for YOU.
My journey included obtaining the education and credentials to complement my personal experience to give me the opportunity to help other people. My reason for sharing my story with you is to give you hope that your past does not have to dictate your future. Let go of the past… Let go of all of the self-doubt, self-loathing, and shame for the failed attempts to change your life. Let go of your fear, go for it and you will be amazed at what you can do.I want to help you design your own unique, realistic, and rewarding future. Let me help you get there, AND stay there. You deserve it! YOU really do and you can do it, once and for all. No matter how big or small your desired change or what issues challenge you, success can be yours. Whether you struggle with addiction, low self-esteem, health & weight problems, social isolation, life stress or poor life management, there will be a time when something clicks…that moment when something comes alive inside of you …You will know it and you will be unstoppable!! Let today be that day…let it happen.
Reserve coaching sessions online here, or call 540-349-2791.
Chicken Pesto Pizza Recipe!
Pizza is one of those things that everyone seems to love – Almost every culture eats some form of the dish. Although appealing to so many, it is has never been known as a healthy offering – due to it’s highly processed nature and saturated fat content.
This recipe gives you a healthy option for pizza. It has been lightened up by using homemade ingredients, lean protein, lots of veggies and a thin whole wheat crust. If you like pizza, this might become a staple on Pizza Night!
This recipe serves 2 people:
Calories: 325
Fat: 10 (2 saturated)
Carbs: 25
Fiber: 8
Sugar: 3.3
Protein: 33.5
Chicken Pesto Pizza
Ingredients:
Boneless Skinless Chicken Breast cooked and chopped (6 oz)
Salt and Pepper to taste
Olive Oil Cooking Spray
Whole Wheat Tortilla
3 tbs Pesto (recipe below)
1/2 cup small broccoli florets
¼ cup thinly sliced sundried tomato
1/3 cup cheese (aged cheddar, mozzarella, feta or harvarti)
Season chicken with salt and pepper. Preheat oven to 400 degrees. Place tortilla on lightly sprayed baking sheet. Spread pesto evenly on tortilla. Mix all of the ingredients EXCEPT the cheese in a bowl and spread evenly over pesto. Top with cheese. Bake for about 10 minutes.
Pesto:
This makes 8 servings and can be stored in the fridge for a couple of weeks
Or in the freezer for prolonged storage.
Ingredients:
2 cups packed basil leaves, fresh
A little more than 1/3 cup olive oil
1/3 cup grated parmesan cheese
¼ cup pine nuts
4 cloves garlic
Add the basil leaves first to a blender or food processor in small batches ad process until well chopped. Add the remaining ingredients in small batches and blend. Process the pesto until it forms a thick and smooth paste.
OPTIONS:
Vegetarian Options – just add more veggies (spinach, arugula, asparagus, red bell pepper) and eliminate the chicken.
Lactose Intolerance – cheese is not necessary!
Original recipe courtesy of Precision Nutrition. Recipe modified to lower calorie/fat content.
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Give the gift of health to yourself or someone you love. OTAC gift certificates are available online in any denomination!
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Valid for use towards: membership dues, Small Group Training, Personal Training, Pilates, Juice Bar purchases, OTAC apparel, Parisi apparel, Parisi memberships, Zumbatomic, Fit & Fun, Body Composition Analyses, Movement Assessments or OTAC dollars (recipient chooses his/her gifts!).
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New! Friday 6:00 a.m. Spin Class with Sharon!
Sharon Craddock has lived in Warrenton since 2004 with her husband, two children and family dog. She holds a Ph.D. in Counseling, and the following certifications: Wellness Coaching, ACE Personal Training, and Mad Dogg SPIN Instructor. She is very excited to be a part of OTAC and to help create a healthier and happier YOU! Come by and see her for Friday early morning SPIN!
The “E” in Eating is for ENJOYMENT!
Do you think of eating in a positive manner and simply enjoy the food you are having? Or are you more likely to focus on what you should not or cannot have based on the desire to drop a few pounds?
Considering the focus on obesity and related diseases and the fix-it-all fad diets that offer quick results but often leave us feeling deprived and frustrated, it’s easy to understand why we approach healthy eating with some negativity—and perhaps even confusion and fear—instead of with a positive attitude.
Time to start appreciating your body for all the good it does, and fueling it to say thank you!
Summer brings us in-season fresh vegetables and fruits, the opportunity to cook outside on the grill and prepare make-ahead cold salads. All of these cooking methods and food options can be easy, delicious and nutritious! Instead of focusing on the negative aspect of can’t, focus on the positive aspect of yes I can…and enjoy!
The following are some recipes for you to put into your summer mix:
Fruity Oatmeal
Enjoy this whole-grain, fresh fruit breakfast, prepared in less than 15 minutes!
Makes three servings – Each Serving 241 calories/8 grams protein/39 grams carbohydrate/6 grams fat/2 grams fiber.
2 cups water
¼ tsp salt
1 cup regular rolled oats
1 cup coarsely chopped fresh peaches (or apple if preferred)
¼ cup raisins
1/8 tsp. cinnamon
1/3 cup chopped raw almonds
2 tsp. brown sugar
½ cup skim milk
In a saucepan, bring the water, oats and salt to boiling. Stir in peaches, raisins, cinnamon and nuts. Reduce heat and simmer five minutes, stirring occasionally. Cover and let stand for two minutes and serve. (Add more water if you like a thinner consistency.)
Garbanzo Bean and Vegetable Salad
Garbanzo beans, also known as chickpeas, have a mild and nutty flavor. Beans are filling and contain a significant amount of protein and fiber. This is a great salad to tote for lunch, so long as you keep it cold.
Makes three servings – each serving 245 calories/18 grams protein/8 grams fiber/25 grams carbohydrate/8 grams fat.
2 tbs. lemon juice
Dash of Tabasco
1 tbs balsamic vinegar
1 garlic clove, crushed
1 tsp basil (1 tbs if fresh)
1/8 tsp pepper
1 – 15oz can garbanzo beans rinsed and drained
1 ½ cups chopped broccoli
1 7 oz can diced tomatoes, un-drained
¾ cup cubed part skim mozzarella cheese
½ cup sliced carrots
In a large mixing bowl, combine the first six ingredients. Stir in remaining ingredients. Cover and refrigerate for at least 4 hours.
Cold Chicken (or Shrimp) Salad with Citrus Vinaigrette
Makes three four-cup servings. Each serving 350 calories/33 grams protein/10 grams fat/32 grams carbohydrate/4 grams fiber
3 tbs white wine vinegar or white cider vinegar
1 garlic clove minced
1 tsp. sugar
1 tsp. grated orange peel
2 tbs. olive oil
2 medium oranges, peeled
1 lb. cooked chicken or shrimp cut up
1 tbs. chopped pimiento
10 cups torn bibb, boston, spinach leaf lettuce mix
¼ cup sliced green onion
In a large bowl, combine the first four ingredients, whisk in oil and set aside the vinaigrette mixture. Cut the oranges in ½ inch slices, and quarter each slice. Add the chicken or shrimp, pimientos and oranges to the vinaigrette and toss to coat. Cover and chill for at least one hour. Just before serving, toss mixture with lettuce and onions.
Grilled Rosemary Salmon Skewers
Oil your grill well to prevent sticking and keep a close eye on the fire to avoid flare ups!
Makes 4 servings – 2 skewers each. 246 calories/15 grams fat/4 grams carbohydrate/23 grams protein/1 gram fiber.
2 tsp. rosemary minced (fresh is best)
2 tsp. olive oil
2 cloves garlic minced
1 tsp. freshly grated lemon zest
1 tsp. fresh lemon juice
½ tsp salt
¼ tsp pepper
1 lb. fresh caught center cut salmon filet skinned and cut in 1 inch cubes
1 pint cherry tomatoes
1. Preheat grill to medium.
2. Combine first seven ingredients in a medium bowl. Add salmon; toss to coat.
Alternating the salmon and tomatoes divide among eight skewers.
3. Oil the grill rack. Grill the skews carefully turning once, until the salmon is cooked through 4-6 minutes total. Serve immediately.
One final thought: always start your day with breakfast and continue to fuel your body throughout the day. Very simply put, your brain and body require nutrients throughout the day for optimal function and performance.
By satisfying your hunger with healthy daytime meals, you will not only perform better throughout the day at work and at play, but you also will ruin the appetite for the evening “junk food” binge that contributes to fat gain. Bon Appétit!
~Kim Forsten
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Cole Forsten Joins the Personal Training Team
Cole’s mother, Kim Forsten, opened her first health club when Cole and his twin brother Chris were just two-years-old. While he officially began working with his parents as a teenager, Cole feels as though he really grew up in the club.
“I think I spent most of my time visiting the club as a young child hiding under the front desk,” shares Cole, “but I was always watching, listening and learning.”
Cole has seen many diet fads come and go. He’s learned that there are no quick-fixes when it comes to health and fitness.
“It takes time, dedication and commitment to see results, he says ”but when you do it right, you look good and feel even better!”
Cole wants to help his clients beat the statistics.
“Obesity, particularly childhood obesity, continues to increase,” he shares, “if children grow up with fitness as a regular part of their lives, they are more likely to continue making healthy choices in adulthood. If fitness was not a regular part of your life growing up, it’s not too late! I can help.”
Why invest in Personal Training?
“Trainer’s develop customized programs for their clients,” explains Cole, “these programs coupled with trainer motivation and accountability deliver measurable, life-changing results up to 30% faster than independent exercise programs.”
Cole views fitness as much more than an activity. “It’s a lifestyle,” shares Cole.
“My mom introduced me to this lifestyle almost twenty years ago. She has been an amazing example. Earning my Personal Training Certification and sharing the knowledge she has given me is one way I can give back to our community and continue her legacy.”
The Power of the Walk!
Spring has sprung and it’s time to head outdoors for some healthy fun!
As I was pondering what to write about this month, I thought about how many of you want to move more and often don’t realize how powerful walking or jogging can be for your health and fitness–and for your mental well-being! I also know that many of you like to have a specific plan with a goal, so here it is.
Enlist a friend or family member to join you in a 5K challenge. This article contains a seven-week program designed to get you moving, go the distance and feel really great inside and out!
The following program was designed with the novice in mind. No running or long-distance walking experience required. Yes, anyone can do it! And it won’t take you hours and hours each week to accomplish it – you can fit it into your schedule.
There are quite a few opportunities in our community to sign up for a 5K walk or run—and many of them benefit a local nonprofit organization. This will give you something to work towards and allow you the opportunity to help your local community. It’s a win-win for everyone!
Spring is so beautiful in Virginia and Warrenton is a great town to take it outdoors!
VIEW KIM’S 5K TRAINING PROGRAM
Not interested in training for a 5K? That’s okay, here is another idea:
I have made a commitment over the last several years to take my meetings outdoors. If I have a one-on-one meeting with a staff member or a client, we take a walk. We are able to discuss our business and I find that staff members are more relaxed. Our meetings end up being more productive and we both feel better after having moved around during our workday.
Give this a try! I promise you will not be disappointed!
Inspirations
