A JOURNAL OF HOLISTIC FITNESS & HEALTH

FRUIT AND GRANOLA KABABS

WORKOUT OF THE MONTH

NEW THIS MONTH!

WELLNESS CALANDER
&
INTERVIEW WITH
SHARON CAMPBELL

YOUR BODY IS YOUR TEMPLE

POETRY INSPIRED BY A NEW LIFE

GLYCEMIC FOODS
ANOTHER NUTRITIONAL ARTICLE BY DONNA WOODHOUSE

LUNGING FOR DAILY ACTIVITIES

LOOKING AT THE VALUE OF LUNGING

ISSUE 10 NOVEMBER 2006

LIFESTYLE FOCUS
THE

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 Publishers
Introduction
Linda Crawford
Karl MacPhee
3 An overview of this month’s issue. Jennifer MacPhee
Donna Woodhouse
Features Design
5 Your Body is Your Temple
Karl MacPhee
Linda Crawford
KMP Training Solutions
6 Lunging for Daily Activities
Cover
Karl MacPhee
Karl MacPhee
8 How can low glycemic eating help
Photo by Karl MacPhee
You?
Donna Woodhouse
Archives
10 Fitting it In
Archives can be sent upon
Jennifer MacPhee
Request at :
kmptrainingsolutions@shaw.ca

Recipe of the Month Or viewed at

THE LIFESTYLE FOCUS

http://www.esnips.com/web/The-
Lifestyle-Focus
8 Fruit and Granola Kebabs

Workout of the Month The Lifestyle Focus

9 Snowfall Workout Is published monthly and is

distributed exclusively to our
HOLISTIC FITNESS & HEALTH

clients and colleagues with

the intention of holistic health
and fitness education.
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 Welcome
Welcome readers,
Change. We can welcome change or
we can fight it, however we all know
what the outcome will be when we fight
the changes in our lives. Life is so much
easier when we go with the flow and
welcome the differences in our lives.
Change is happening each and every
day as the days get shorter and the tem-
perature gets colder. I tend to enjoy the
winter months because it allows us to
focus on other activities such as
shoveling snow, skiing and skating.
Linda, Donna and I which you will be
able to incorporate into your daily prac-
tice.
On behalf on all of us who work
towards sending you our free newslet-
ter, 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

This month has a few new features. We

have a monthly interview feature which
will profile members of the Holistic
Health and Fitness Community as they
share their stories of working with Karl
or Linda. In this month’s issue, my wife
Jennifer interviews Sharon Campbell
who is one of Linda’s clients and has
great success in the past 6 months.

Also, we have added a new challenge

for you, the Monthly Wellness Calendar
which features coaching tips from

Events
THE LIFESTYLE FOCUS

Saturday Morning Workout

HOLISTIC FITNESS & HEALTH

Saturday Mornings at the Edmonton River Valley Parks

Contact Karl or Linda for more information
Karl
469-5502
kmptrainingsolutions@shaw.ca
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Issue 10 November 2006 3

 Holistic Health and Fitness
Community
Introducing the new KMP Training Solu- Who says you need a fancy health club to get a
tions Vessel. I believe that I made a good workout? At Saturday Morning
SMART choice when I chose this car. Workouts, we laugh and we work hard...
In 4 weeks I have only spent $13
dollars in fuel! This little guy gets lots of
looks, laughs and keeps money in my
pocket!

The Ross Sheppard High School Senior Football

team clinched the City Championships last
week in what turned out to be a chilly day.
Saturday Morning Workouts have re- Canadian Football players don’t mind a little bit
turned! A few weeks ago Duey, Marlow, of winter in their season.
Caper and I made it out to Mill Creek Ra-
vine for some fun in the snow. Coming
up, tobogganing, bowling and squash!
THE LIFESTYLE FOCUS
HOLISTIC FITNESS & HEALTH

Can anyone guess what our football players are

Linda’s Living Fitt course is into it’s 8th
week and things are going well, for all
who signed up and for Linda. Learning
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doing here? And why?
Send in your answers to Karl at
kmptrainingsolutions@shaw.ca

comes from teaching and Linda has

A JOURNAL

learned lots this go around!

Issue 10 November 2006 4

 Your Body is Your Temple...
Linda Crawford

Have you received one of those “get to know me” emails lately where you answer a
bunch of questions and send it off hoping to learn more about your friends and family?
Well one thing you may not know is that I really enjoy poetry and have written many
pieces for family, friends, and special occasions. This month I thought I would share one
with you. It is surprisingly very much in alignment with what we discuss and share in
our Holistic Lifestyle Newsletters. Grab a cup of herbal tea, sit back and enjoy the read!

YOUR BODY IS YOUR TEMPLE

Linda Crawford Our bodies are a true miracle which require nur-
turing and care
The day you were born you came in with a beauti- The simplicity of this is inspiring, do you dare?
ful wrapping To move it, to nourish it and to love it completely
We call it the body which houses your spiritual Make this commitment; the results inspire faith
essence while breathing! and total clarity
The mystery of this vessel made up of trillions of Once again, move it, nourish it and love it if you
cells so choose
Each cell capturing your unique DNA, how bril- Your body awaits your answer; you truly have
liant and swell! nothing to lose
Step into your greatness, to discover what is so
Your body is wondrous, a mystery and magnificent simple and true
From the inside out always shining a light so You are a child of God and your body is perfect
bright and radiant for you!
It allows you to blink, breathe, move, walk and
talk Best of Health,
To sing, dance, laugh, giggle, share and even create Linda Crawford
with chalk! FIT 4 YOU

Your body is your individual expression of who

THE LIFESTYLE FOCUS

you are
There is not a single other one out there close or
afar
Your body allows you to live your life with pur-
HOLISTIC FITNESS & HEALTH

pose and joy

The freedom of expressing like a child with a new
toy!

Our bodies give us so much each and every single

day
It really doesn’t ask for much in return wouldn’t
you say? Visit Linda at: www.fitfouryou.com
The ability to love, to give, to grow and have fun
www.linds-crawford.blogspot.com
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Our bodies allow this and much more under the

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sun… fitfouryou@shaw.ca

Issue 10 November 2006 5

 Lunging for Daily Activities...
Karl MacPhee

In a previous newsletter I talked about
the 7 human movements which were
necessary to train, one of them being the
lunge. Whether we know it or not, we
perform hundreds of lunges each day, all
ranging in difficulty and each having its
own purpose.
Each time you complete this sequence,
you complete a lunge, which makes
sense of why you do hundreds of lunges
per day, preferably thousands. Remem-
ber when walking was hard? Probably
not because you were too young!

So if we are already doing hundreds of

lunges each day, why is it important to
train the various lunging patterns in the
gym setting? The answer to such a
question is simple yet complicated.

Let’s focus on the simple answer;

because most of your day is spent in a
seated/supported position, your body
adapts to the position, resulting in short-
ening of muscle tissue and a loss of
strength throughout the body. This is
not a great combination for getting in
and out of your car, climbing stairs, or
lunging to pick up and object.
THE LIFESTYLE FOCUS
Walking stairs increases the difficulty of
our walking lunges resulting in
increased strength in our quads, ham-
strings and glutes; not to mention
increased aerobic fitness, making it an
exercise of choice for many.

The body learns movements and be-

comes “stronger” the more it performs
the specific movement. Therefore, the
more you perform the various lunges
available, the nervous system learns the
pattern, you become stronger, and you
HOLISTIC FITNESS & HEALTH

have less injuries.

Let’s look at a number of lunges that

occur in daily activity ranging from the
least difficult to the most difficult. To
start off we can begin with walking. Each
step we take is a lunge. Yes there is little
difficulty in it, however it still counts as a
OF
The first two examples occur in what is
called the sagittal plane which simply
means that the body is moving forward
as it usually does. To increase the
difficulty, as far as daily movement is

lunge. Notice when you walk how your concerned, we move laterally and rotate
A JOURNAL

foot plants, unweights and steps forward. as when stepping in and out of a car.

Issue 10 November 2006 6

 Lunging for Daily Activities...
Karl MacPhee

Do you participate in sports, have

children or do you have a job which re-
quires you to perform physical tasks? If
you answered yes to any of these ques-
tions, then you need to incorporate the
following lunges into your
fitness routine...

Aside from walking, climbing stairs and

getting in and out of a car, chair or our
beds, there are many other ways in which
we would perform a lunge in our daily
activities. To say that daily life is predict-
able we would be kidding ourselves.
The lunge with rotation allows us to train
the body to lunge, twist and
recover from the position. Most
injuries occur because we are not able to
properly brake, and return to our normal
positions.

From one moment to the next, we do not

THE LIFESTYLE FOCUS

know what will happen, and for such a rea-

son, we must prepare our bodies to be able The transverse lunge with a reach (above
to react to situations which we do not ex- left) trains our body to accept moving in
pect. Have you ever slipped on ice, stepped
HOLISTIC FITNESS & HEALTH

and out of the car or reaching to pick up

off a curb the wrong way? an object, while the lunge with overhead
reach (above right) stretches the hip
flexor so that we decrease the tension on
the pelvis, thus lessoning the chances for
back pain. Lunging can be uncomfortable,
however it often feels better than the pain
you can create from a lack of lunging...
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Happy Lunging!
A JOURNAL

Karl MacPhee

Issue 10 November 2006 7

 How Can Low Glycemic Eating Help
You?
Donna Woodhouse

Hello again! I hope you all had a healthy
summer and took advantage of all the pro-
duce and foods available to us from your
garden and the gardens all around our city.
I love this time of year when I have seem-
ingly endless ripening of tomatoes, garden
potatoes and many other “treats”.
In response to a few questions regarding
last months article on PH, I would like to
make a few clarifications. Most of you
hopefully noticed that many of the foods on
the acidic side of the chart and even in the
“most acidic” column are foods that you
would have deemed “good” or “healthy
foods and you are not wrong in your
thoughts.
Many of these foods are very healthy and
have some very unique and specific positive
qualities for us. For instance, blueberries
are an excellent antioxidant. The article
suggested that there are many signs and
symptoms associated with a body that is “too
acidic” which is much more common that
one that is too “alkaline”.
Take a look at your diet, your symptoms and
signs to help determine where you are. Re-
member that the chart suggests you focus on
an 80% alkaline and 20% acidic balance on
average. Note that a meat and potatoes diet
THE LIFESTYLE FOCUS
Low fat, low carbohydrate and low calo-
rie…..all “dieting” or eating lingo we
have been hearing for years. Yet people
continue to have weight problems and
health problems.
One problem with low fat dieting is that
many foods that are low in fat can still be
high glycemic. What does this mean? The
glycemic index rates food from 0-100
with foods in the 0-54 range considered
low, 55-70 range = moderate and 70+ =
high glycemic. You will find attached a
list of foods and their ratings at the end of
this article. One example of a low fat food
that is a 100 on the glycemic index is
white potatoes. This high starch food is
easily converted to sugar and causes a
surge in blood sugar. BUT sweet potatoes
are higher in fiber which increases diges-
tion time and decreases the conversion of
carbohydrates to sugar. Their GI
(glycemic index) = 54. As you can see,
low GI foods does not always mean low
carbohydrates.
“Many scientists now believe the healthi-
est way to nourish your body is by eating
a low glycemic diet.” USA Today has
published an article in March 2005 de-
claring low glycemic as one of the best
ways to eat.

is generally very acidic, hard to digest and

as you will see today contains some foods
that are also high glycemic which can have
their own negative effects. Following a diet
HOLISTIC FITNESS & HEALTH

high in vegetables will never steer you

wrong. Balance and moderation.

Hopefully the articles past are starting to

give you indications of some healthy and
easy food choices on a regular basis, for all
meals and with relative ease. Now, onto the
topic of the month…
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Issue 10 November 2006 8

 How can low glycemic eating help
you?
Donna Woodhouse

What happens when we eat high glycemic
foods?
1. Eating this food drives blood sugar up
above normal and causes you to se-
crete insulin in order to normalize
blood sugar. When the insulin spikes
the food conversion to energy is halted
and most or all of what you ate be-
comes fat.
2) High glycemic foods can cause the
body to produce excess triglycerides, a
blood fat that makes up the majority of
each cholesterol molecule. Therefore,
a food that contains no fat can actually
contribute to obesity as well as pro-
mote diabetes, heart disease and stroke
for starters.
7) Drink lots of water (remember the
rule…1/2 your body weight in ounces and
more for exercise, hot climate, and caffeine
intake).
By now you are probably starting to see a
pattern in the eating do’s and do nots that
are associated with optimal health and the
avoidance of various health problems.
Mother nature really did know what she
was doing! Listening to her will take you a
long way in the prevention of many
“common” illnesses and diseases. Modera-
tion in everything!
Until next month,
best of health!!
Donna

7 Steps for Low Glycemic Index eating

1) Eat foods in their natural state when-

ever possible (ie. A raw carrot has a GI =
35. A cooked carrot becomes easier to di-
gest and has a GI = 65)

2) Eat foods that are comparatively diffi-

THE LIFESTYLE FOCUS

cult to digest.

3) Eat foods high in fiber

HOLISTIC FITNESS & HEALTH

4) Time food intake for every few hours.

This helps keep blood sugar at a consistent
level and decreases spikes in insulin.

Donna Woodhouse is a feature columnist in

5) Don’t eat white foods (bread, potatoes, The Lifestyle Focus, presenting our view on
sugar…) whole foods and holistic nutrition.
For more information regarding nutrition,
OF

6) Do not use artificial sweeteners. e-mail Donna at:

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awhouse@telus.net

Issue 10 November 2006 9

 Finding Time...
Jennifer MacPhee
It was approximately 10 months ago when
Linda Crawford and I made the decision to
create The Lifestyle Focus. We had great
ideas, shared a passion for our work and
agreed that an electronic newsletter would
better serve our clients, family and friends.
In fact we were so excited, we didn’t even
take the time to give the newsletter a name!
Eventually, through countless hours of for-
matting the initial newsletter, “The Lifestyle
Focus” appeared on my computer screen.
There it was, we had a format, a new title and
a few e-mail addresses to send out our first
edition of The Lifestyle Focus.
Since then, we have changed the original
format, have added many new e-mail ad-
dresses and had plenty of amazing ideas!
Through practicing what we preach, Linda
and I “put it out there” and we Trusted that it
will succeed. And succeed it did!
THE LIFESTYLE FOCUS
To add to the success, Donna Woodhouse,
who is a colleague of mine at Ross Sheppard
high school, has added plenty of punch to our
newsletter with her Nutrition section which
HOLISTIC FITNESS & HEALTH
has been featured on a number of occasions.
In this edition, I am pleased to introduce you
to our newest “columnist”, who also happens
to be my wonderful wife, Jennifer. Each
month, Jen will be talking to one of our mem-
bers who has found success in fitness, life-
style, nutrition or a combination of the three.
This month, Jen talked with Linda’s client,
Sharon Campbell about her personal journey
over the past 6 months.
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Thank you and enjoy the article,
Karl MacPhee
Issue 10 November 2006 10
Most of us claim there just aren't enough
hours in the day to do all we want, includ-
ing getting regular exercise. Sharon Camp-
bell is no stranger to busy days. A devoted
agent in an explosive Edmonton real-estate
market, Sharon has grown accustomed to
long hours nearly every day of the week.
She’s the first to admit that “it’s a struggle to
fit it all in sometimes, the work just keeps
coming at me”. Sharon’s strategy? Sched-
uled, weekly appointments with her per-
sonal fitness trainer, Linda Crawford.
Sharon says that she treats her training ap-
pointments like she would any other in her
hectic work life; that way she’s sure to make
time. Able to chose times that work best for
her, Sharon says that her personal training
schedule affords her the flexibility she
needs.
For Sharon it’s about much more than con-
venience; however, “Linda is able to keep
me challenged; she offers more than just a
physical workout”. She currently finds her-
self incorporating yoga and meditation in
her weekly routine as a result.
According to Sharon, “Linda has helped me
to recognize that I can be better – that I can
make changes to my lifestyle – and she gives
me the encouragement to do it”.
Jennifer MacPhee is a new feature columnist in
The Lifestyle Focus, exploring the ‘real-life’
stories of everyday fitness warriors.
To share your story, please contact Jen at:
jkmacphee1@shaw.ca
 Quote of the Month
“I don’t want to get to the end of my life and find that I have just lived the length
of it. I want to have lived the width of it as well.”
Diane Akerman

Fruit and Granola Kebabs

We live in a busy world, and many people Place granola in a shallow
often skip out on the important morning bowl and toss fruit with a
ritual known as breakfast in order to feed small amount of lemon juice
the kids, get ready for work and speed to the to deter browning. Insert
nearest drive through to wait for 10 minutes toothpicks into each piece of
in the line. fruit to eat individually or
Rather than racing to Tim Horton’s for the place fruit onto barbeque
morning blast of caffeine, why not prepare a skewers to have a
wholesome breakfast which you can have kebab.
finished in less than 10 minutes. To serve, dip fruit into yogurt,
This month we profile a simple meal of fruit, coating all sides and roll in
granola and yogurt with a bit of a twist. The granola! Once again, creativ-
fruit and granola kebabs are a great way for ity will allow you to have fun
THE LIFESTYLE FOCUS

the whole family to be involved and still with this recipe and the whole
have enough time to get to work without family can help!
worrying about being late.
HOLISTIC FITNESS & HEALTH

This recipe yields 4 servings...

2 cups of granola
2 medium apples (chunked)
2 bananas (chunked)
1 cup of fresh fruit of choice (chunked)
1 cup of flavored yogurt
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Issue 10 November 2006 11

 Workout of the Month
“Snowfall”
This workout was designed to develop full body functional strength.
Training session should take between 40-45 minutes from warm-up
to cool down.

Phase 1(Warm-up): 5 minutes cardio of choice

Phase 2(Dynamic Preparation): Dynamic Warm-up (page 11)

Phase 3(Strength): This workout is in circuit format. Complete prescribed repetitions of the first exercise
and then move on to exercise 2, and 3. Rest at the end of the circuit and complete 2 more rounds.

Dumbbell Lunge with Press

Sets Repetitions Rest

2-3 12 30 sec

Fit Ball Supine Chest Press

Sets Repetitions Rest

THE LIFESTYLE FOCUS

2-3 12 30 sec

Barbell Dead Lift with Bicep

Curl
HOLISTIC FITNESS & HEALTH

Sets Repetitions Rest

2-3 12 30 sec

Phase 4(Intervals): Bike: 10 x 20 seconds fast with 40 seconds easy spin for recovery
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Phase 5(Flexibility): Find 5 stretches... Hold each one for 10 seconds and repeat circuit 2 more
A JOURNAL

times.

Issue 10 November 2006 12

 Workout of the Month
“Dynamic Warm-up”
This workout was designed to warm-up the body by moving through
each exercise dynamically for a prescribed period of time.

Complete 3 rounds of the following exercises x 30 seconds each. Only move through your
range of motion, and abilities.

Single Leg Cone to Cone touch x 30 seconds

Alternating Lunge with overhead reach x 30 seconds

THE LIFESTYLE FOCUS
HOLISTIC FITNESS & HEALTH

Jumping jacks x 30 seconds

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Alternating Triangle x 30 seconds

Issue 10 November 2006 13