Professional Documents
Culture Documents
COOKIES BY CRAWFORD
GRATITUDE
AN IN DEPTH LOOK AT GRATITUDE
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
8 Gratitude
Cover
Linda Crawford
Karl MacPhee
Photo by Karl MacPhee
10 5 Phases of your workout
Karl MacPhee
Archives
Archives can be sent upon
Watering the Garden Request at :
kmptrainingsolutions@shaw.ca
13 Cookies by Crawford
The Lifestyle Focus
Workout of the Month Is published monthly and is
distributed exclusively to our
clients and colleagues with
9 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, Wonderful, we can sometimes be left
with our hands tied wondering what to
May has come and gone, now we are do. For that reason, I provide you with
into the summer weather, more and a short and practical essay on the 5
more people are active in the river val- Phased Workout followed by an
ley and Edmonton has plenty of events example of how that workout style can
planned for the next 2 months! be put together.
Events
are willing to begin practicing the art you to sign up for our next summer re-
of being thankful. Simply waking treat on June 25th from 9-4pm where
every morning and going to bed every we will be going into this in greater de-
night with 1,2, 3 or as many things in tail and where you will have the oppor-
HOLISTIC FITNESS & HEALTH
which you feel gratitude for. Here are tunity to create your own gratitude
some examples to get the ball rolling: journal. Check out the section in the
newsletter with greater details and YOU
WILL BE THANKFUL FOR ATTENDING!
I AM GRATEFUL THAT I HAVE Cheers for a wonderful summer experi-
STRONG LEGS THAT ALLOW ME TO ence and to challenging yourself to fo-
WALK cusing on the incredible health and
wellness that is yours!
I AM GRATEFUL THAT I CAN BREATH
NATURALLY AND WITH EASE
OF
Linda
A JOURNAL
By now you are well warmed up and are Depending on what you are training
ready to toss around some iron! The for, cardio intervals or cardio can be
strength component is usually recog- placed into phase 4 of the workout.
nized as “the workout” and most people Rather than using all of your energy
will get out of the car and head to the in the beginning of the workout, it is
weights. This is the recipe for injuries. beneficial to spend 10 minutes in a
Taking the 15-20 minutes to move and high intense interval based cardio
elevate the heart rate will increase your component after you have fatigued the
range of motion and your cardiovascu- body. Having said that, Phases 3 & 4
lar fitness. can be interchanged depending on
Keeping the strength component short what you are training for. If you are
and intense over the next 20-30 min- training for a specific event, then the
utes will suffice whereas most recrea- main focus will be in Phase 3 and if
tional athletes will spend upwards of 2 you are training for general fitness,
hours in the gym sitting around Phase 4 works best with intervals.
Again, developing fitness programs
follows science, experience and a bit
of creativity so consulting a profes-
sional is time well invested.
Cookies by Crawford
DRY INGREDIENTS
1 Cup whole wheat flour
2 cups oatmeal
Handful each of sunflower seeds, unsweetened coconut, raisins and pumpkin
THE LIFESTYLE FOCUS
seeds
1 tsp. each of baking powder and baking soda
Pinch of sea salt
HOLISTIC FITNESS & HEALTH
WET INGREDIENTS
1 Cup of brown rice syrup
2 cups of applesauce
1 tsp. of vanilla
½ cup of Almond Milk
Mix the wet ingredients with beater and add in all the dry ingredients.
Consistency should be moist and lumpy, spoon onto greased baking sheet and
bake for 25-30 minutes at 350 Degrees.
OF
workout meditation