A JOURNAL OF HOLISTIC FITNESS & HEALTH

EGG SALAD SURPRISE

WORKOUT OF THE MONTH

WATERING THE GARDEN III

THE AWAKENING
BREAKING DOWN THE WORKOUT SESSION

THE ’NON-TRADITIONAL’ WORKOUT

WORKING OUT AWAY FROM THE MODERN GYM

ISSUE 6 JULY 2006

LIFESTYLE FOCUS
THE
 Publishers
Introduction Linda Crawford
Karl MacPhee
Donna Woodhouse
3 An overview of this month’s issue.
Design
Features Karl MacPhee
KMP Training Solutions
5 The Awakening
Cover
Linda Crawford
Karl MacPhee
Photo by Karl MacPhee
7 The ’Non-Traditional Workout’
Karl MacPhee
Archives
Archives can be sent upon
Recipe of the Month Request at :
kmptrainingsolutions@shaw.ca
9 Egg Salad Surprise
The Lifestyle Focus
Workout of the Month Is published monthly and is
distributed exclusively to our
clients and colleagues with
10 In depth look at the 5 phased the intention of holistic
workout fitness education.
THE LIFESTYLE FOCUS
HOLISTIC FITNESS & HEALTH
OF
A JOURNAL
 Welcome
Welcome readers,
June has come and gone, now we are
into the hot summer weather, more and
more people are active in the river val-
ley and Edmonton has plenty of events
planned for the next 2 months!
There has been so much happening
lately that I don’t know where to begin!
In this month’s issue, Linda passes on an
essay on that special moment that we
often call the “Awakening” where we
just seem to get “IT”!
Please enjoy the July edition of The Life-
style Focus and pass it on to your
friends and family.
Linda and I want to thank all of you
who have given us your feedback, we
appreciate your honesty and enjoy the
learning process.
Yours in Fitness,
Karl MacPhee PFT, CFC, AFLCA

Because of the beautiful weather, many

people are spending more time at the
lake or camping, so I decided to put
together an article on the “Non-
Traditional Workout” which will help
you out when that craving for exercise
comes along!

What’s a magazine without a great

summer recipe and a few tidbits on how
to improve your life!
THE LIFESTYLE FOCUS

Events

Spring Tune Up Holistic Health Retreat

April 23rd, 2006 September, 2006
HOLISTIC FITNESS & HEALTH

Body by Bennett Body By Bennett

Holistic Health & Family Fitness Event

Fitness Triathlon August 2006
July, 2006 Edmonton River Valley
Hawrelak Park
www.kmptrainingsolutions.blogspot.com
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A JOURNAL

Issue 6 July 2006 3

 Holistic Health and Fitness
Community
Nancy’s first open water swim...where she View from my early morning breakfast while
learned that the zipper doesn’t go in camping in Alan Beach during the Triathlon
the front! Learning from our own Training Weekend.
mistakes is necessary for our
development in life and in sports. Let’s
just hope she figures it out before
Iron man!

“To change one’s life: 1. Start Immediately 2.

Do it flamboyantly 3. No exceptions”
William James
Passive meditation as taught by Linda.
Taking the time to focus on the plant life
in our yard is a form of training the mind.
Working out takes on all kinds of
activities in Holistic Health and Fitness!
THE LIFESTYLE FOCUS
HOLISTIC FITNESS & HEALTH

Open water training in Alan Beach, just outside

“The highest reward for a person’s toil is
not what they get for it, but what they
OF
of Stony Plain. Getting back into the wetsuit
and crawling through the water was tough
after 18 months off of swimming.
I will be competing in the ITU Triathlon in
Hawrelak Park on July the 9th. Come by and
cheer me on as I toe the start line for the first
time in 2 summers!

become by it.”
A JOURNAL

John Ruskin Yours in Fitness...

Issue 6 July 2006 4

 The Awakening...
Linda Crawford

As I pondered on what I wanted to share in this month’s newsletter, the following

article came to me unfortunately with author unknown. For myself, the message
was timely though I have read it before, it resonated yet even deeper. I believe noth-
ing happens by accident, this message is a timely one, a moving one and one that I
know you will enjoy. Continue reaching for the stars, remaining in awe of the
moon and trusting that every room you walk into shines a bright light just like the
sun because YOU ARE AMAZING JUST FOR BEING YOU! -

Linda

THE AWAKENING
A time comes in your life when you finally
get it. When in the midst of all your fears
and insanity you stop dead in your tracks
and somewhere inside your head cries out
Enough! Enough fighting and crying, or
struggling to hold on. And like a child qui-
eting down after a blind tantrum your sobs
begin to subside, you shudder once or
twice, you blink back your tears and
through a mantle of wet lashes you begin
to look at the world through new eyes.
This is your awakening. You realize that
it’s time to stop hoping and waiting for
something to change, or for happiness,
safety and security to come galloping over
the next horizon.
You come to terms with the fact that he is
THE LIFESTYLE FOCUS
ple for the things they did to you (or didn’t
do for you) and you learn that the only
thing you can really count on is the unex-
pected. You learn that people don’t always
say what they mean or mean what they
say, and that not everyone will always be
there for you and that it’s not always about
you. So you learn to stand on your own
and to take care of yourself and in the
process, a sense of safety and security is
born of self-reliance. You stop judging and
pointing fingers, and you begin to accept
people as they are, and too overlook their
shortcomings and human frailties and in
the process a sense of peace & contentment
is born of forgiveness. You realize that
much of the way you view yourself and
the world around you is a result of all the
messages and opinions that have been in-

not Prince Charming and you are not Cin-
derella, or vice versa and that in the real
world there aren’t always fairy tale endings
(or beginnings for that matter) and that
HOLISTIC FITNESS & HEALTH
grained into your psyche. You learn to
open up to new worlds and different
points of view. You begin reassessing and
redefining who you are and who you’re

any guarantee of “happily ever after” must
begin with you. And in the process a sense
of serenity is born of acceptance.
You awaken to the fact that you are not
perfect, and that not everyone will always
love, appreciate or approve of who or what
you are-and that’s OKAY! (They are enti-
tled to their own views and opinions). And
you learn the importance of loving and
championing yourself, and in the process a
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needing and you begin to discard the doc-
trines and values you’ve outgrown or
should never have bought into to begin
with, and in the process, you learn to go
with your instincts. You learn that it is
truly in giving that we receive. And that
there is power and glory in creating and
contributing and you stop maneuvering
through life merely as a “consumer” look-
ing for your next fix. You learn that prin-

sense of newly found confidence is born of ciples such as honesty and integrity are not
A JOURNAL

self-approval. You stop blaming other peo- the outdated ideal of a bygone era, but

Issue 6 July 2006 5

 The Awakening...
Linda Crawford
but the mortar that holds together the
foundation upon which you must build a
life. You learn that you don’t know every-
thing, its not your job to save the world,
and that you can’t teach a pig to sing. You
learn to distinguish between guilt and re-
sponsibility, and the importance of setting
boundaries and learning to say NO. You
learn that the only cross to bear is the one
you choose to carry and martyr’s get
burned at the stake.
Then you learn about love. How to love,
how much to give in love, when to stop
giving, and when to walk away.
You learn to look at relationships as they
really are and not as you would have them
be. You stop trying to control people,
situations and outcomes. You learn that
just as people grow and change, so it is
with love. And you learn that you don’t
have the right to demand love on your
terms just to make you happy. And, you
learn that alone does not mean lonely. And
you look in the mirror and come to terms
with the fact that you will never be a size 5
or a perfect 10 and you stop trying to com-
pete with the image inside your head and
agonizing over how you “stack up”. You
come to realization that you deserve to be
treated with love, kindness, sensitivity, and
THE LIFESTYLE FOCUS
respect, and you will not settle for less. And
you learn that your body really is your
temple. You begin eating a balanced diet,
drinking more water and taking more time
HOLISTIC FITNESS & HEALTH
to exercise. You learn that fatigue dimin-
ishes the spirit and can create doubt and
fear, so you take more time to rest. And
just as food fuels the body, laughter fuels
our soul, so you take more time to laugh
and to play. You learn for the most part, in
life you get what you believe you deserve,
and that much of life truly is a self-
fulfilling prophecy. You learn that any-
thing worth achieving is worth working
OF
for, and that wishing for something to hap-
A JOURNAL
pen is different from working toward mak-
Issue 6 July 2006 6
ing it happen. More importantly, you
learn that in order to achieve success, you
need direction, discipline and persever-
ance. You also learn that no one can do it
all alone and that it’s OK to risk asking for
help. You learn that life isn’t always fair,
you don’t always get what you think you
deserve and that sometimes bad things
happen to unsuspecting, good people. You
learn that so called negative feelings such
as anger, envy, and resentment must be
understood and redirected, or they will
suffocate the life out of you and poison the
universe that surrounds you.
You learn to admit when you are wrong
and to build bridges instead of walls. You
learn to be thankful and to take comfort in
many of the simple things we take for
granted, things that millions of people
upon the earth can only dream about, a
full refrigerator, clean running water, a
soft warm bed, a long hot shower. Slowly
you begin to take responsibility for your-
self, by yourself, and you try to make your-
self a promise-to never betray yourself and
to never ever settle for less than your
heart’s desire. And you hang a wind
chime outside your window so you can
listen to the wind. And you make it a point
to keep smiling, to keep trusting, and to
stay open to every wonderful possibility.
Finally, with courage in your heart and the
presence of Love within and around you,
you take a stand, you take a deep breath
and you begin to design the life you want
to live, the life you desire.
For more information
on lifestyle coaching,
fitness training or
meditation/Yoga,
please contact Linda at:
fitfouryou@shaw.ca
Or check out
www.fitfouryou.com
 The ‘Non-Traditional’ Workout
Karl MacPhee

Last month I talked about a more formal

example of how to approach your
training with the 5 Phased Approach to
a workout. Using the 5 Phased Ap-
proach to the workout session not only
adds quality to the session, it adds clar-
ity and variety for each training day.

This month, I will provide you with a

few examples of how to apply the 5
phased workout to a ‘Non-Traditional’
training session such as when you
would be camping, babysitting or in a
remote area on a working assignment.
Taking the time to plan out the training
session can be confusing for many peo-
ple, however, with the 5 Phased ap-
proach to the Non-Traditional workout
setting, you are sure to be successful.
As a former Infantry Soldier, we were in
plenty of situations where we would be
in remote settings, far away from the
gym. In order to get a quality workout
in, we would have to be a bit creative
with the tools we had. Fortunately for
THE LIFESTYLE FOCUS
activities that would prepare you for
the next phase.
Phase 2 (Dynamic Warm-up)
Now it’s time to get out the ball and
glove, or the volleyball to toss around
with the children. While having fun
with the kids, you will be chasing the
ball around the field, lunging,
reaching overhead and twisting
without even knowing it. This is the
ultimate dynamic warm-up!
Phase 3 (Strength Component)
Now this is where you are
stumped...how can you possible do the

us, we had plenty of drive, and lots of

heavy objects to lift, toss and carry.
Let’s look at a situation where we are
out in the mountains, camping with our
family and we have a workout on our
schedule. With no gym, what can we
HOLISTIC FITNESS & HEALTH
strength phase without dumbbells,
machines and medicine balls while
keeping an eye on the children? This
is why you are still on the Lifestyle
Focus e-mail list!...
Involve the family!
Play a game with the kids. Pretend

possibly do to work those quads, glutes

and upper body muscles. What about
those abs and how will you get in the
cardio workout?
Phase 1 (warm-up or transition)
you are searching for treasures such
as rocks, logs and picnic tables that
will serve as your workout tools. The
kids will be excited when they find the
treasures and you will have your gym!

Because of the nature of the tasks re-

quired to maintain a tidy campsite,
Phase 1 pretty much takes care of itself.
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Cooking, washing dishes and chasing

A JOURNAL

the dog around the campsite are all

Issue 6 July 2006 7

 The ‘Non-Traditional’ Workout
Karl MacPhee
Phase 3 (Strength Component)
Once you have the “gym” set up, now
you can be a bit creative. Everyone likes
a campfire, so...
Exercise # 1 can be to carry the wood to
an area where you can chop the wood.
Exercise # 2 would be to spend a few
minutes chopping with the axe and
hatchet which is a fantastic core work-
out! Have the children pile the wood
for you so they also get their exercise in
for the day.
Exercise # 3 can be single leg step ups
THE LIFESTYLE FOCUS
or jump ups on to the picnic table
bench. 2-3 sets of 10 per leg will do
just fine. You could also make it a race
so that the kids will want to take part,
HOLISTIC FITNESS & HEALTH
because we all know that children love
competition.
Exercise # 4... 2-3 sets of 10-15 push-
ups will get the chest, shoulders and
core.
“Always do the things you fear the most.
Courage is an acquired taste, like
OF
caviar.”
A JOURNAL
Erica Jong
Issue 6 July 2006 8
Exercise # 5 in the circuit can be the
‘rock thrusters’ where you work on
the dead lift, curl, and press all in one
exercise.
Other exercises can be a log carry,
rock toss, picnic table push-ups, and
2 rock shoulder press. Substituting
other objects for the modern devices
such as dumbbells, and other objects
you will see in the gym is as easy as
finding them. You just have to be
open, and creative!
Phase 4 (Cardio Intervals)
Depending on where you are, you can
head to an open field and play a game
of soccer with the kids, or make
games that require you to do some
sprinting, side to side movements and
or hill running. Swimming in the lake
is a great way to get the interval ses-
sion in because if you are not a great
swimmer, you will burn more calories
do to your in-efficiency in the move-
ments.
This portion of the workout doesn’t
need to be long, 10-15 minutes is suf-
ficient and you are still able to involve
the whole family.
Phase 5 (Cool Down)
The cool down is the easy part...take
10 minutes to stretch, and or go for a
relaxing walk around the camp-
grounds after the workout. Once you
are done, relax with some healthy
food and good times.
For more information on ‘Non-
Traditional Workouts’, contact Karl at
kmptrainingsolutions@shaw.ca
 Quote of the Month
“Face your deficiencies and acknowledge them; but do not let them master you.
Let them teach you patience, sweetness, insight.”
Helen Keller

Karl’s Egg Salad Surprise

INGREDIENTS
6-8 Eggs (Hard boiled)

1 Small Green Pepper, Red Pepper, Orange Pepper, Yellow Pepper (Finely
Chopped)
THE LIFESTYLE FOCUS

1 Small Red Onion (Finely Chopped)

4 Celery Stalks (Finely Chopped)

HOLISTIC FITNESS & HEALTH

1 Carrot (Finely Chopped)

3-4 Tablespoons of Nayonaise

1-2 Tablespoons of Mustard

Sea Salt, Dulce Flakes, Pepper, and Oregano for taste

Whole Grain Bread or Wraps work well with this recipe. Makes about 4-5
OF

sandwiches.
A JOURNAL

Issue 6 July 2006 9

 Watering the Garden
In this month’s edition of The
Lifestyle Focus, Linda and I wanted to
change gears a bit to show you how
you can focus the “Workout of the
Month” on your Garden.
In the past, we talked about how wa-
ter, sun, nutrition, love, care and af-
fection all play an important role in
the process of growing a beautiful
garden. Just as these elements are
important for the plant life in your
back yard, they are just as important
in your own life. Without love, wa-
ter, sunlight, affection and proper
nutrition, your life will be like the life
of a plant struggling to grow, live
and flourish. Take the time for your-
self, even if it is only 5 minutes a
day... This is your time!

Profiling this month’s “Workout of

the Month”, Linda, Darren and their
beautiful daughter Maia, spent some
time taking care of the plant life in
the back yard of their lovely new
THE LIFESTYLE FOCUS

home.

This work served as valuable bonding

time for the family while they were
HOLISTIC FITNESS & HEALTH

able to get some fresh air and exer-

cise for themselves.

Think of gardening as a form of pas-

sive meditation where you are focus-
ing on specific tasks, clearing the
stress and enjoying life!
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Issue 6 July 2006 10