Leadership Quote 11/19/11

Leadership Quote 11/19/11

Leadershiop Quote 10/13/11

Today's quote is from Martin Luther King, Jr.  - "Take the first step in faith. You don't have to see the whole staircase, just take the first step."

An Apple A Day Fit Tip 10/10/11

I stopped by McDonalds this morning (yes, just like my brother) and ordered the oatmeal with raisins and apples.  I was reminded that apples are so commonplace, we sometimes take for granted their health benefits.  Apples have roughly four to five grams of fiber to help with digestion, and a modest amount of calories.  They are a good source of Vitamin C, and can help to lower LDL (lousy) cholesterol.  They can even reduce the rate for metabolic syndrome.  Think about eating an apple before you workout and you may experience an increase in endurance.  With an apple variety for every letter of the alphabet there’s a flavor for everyone, mine… Granny Smith. 

Leadership Quote 10/08/11

Leadership Quote: "You must look into people, as well as at them." Lord Chesterfield

Leadership Quote 10/07/11

Leadership Quote: "Forever is composed of nows." Emily Dickinson

Leadership Quote

Leadership Quote: Creativity requires the courage to let go of certainties." Erich Fromm

Fit Tip 10/05/11

Girl Up

One in eight women will develop breast cancer.  So what can we do to lower our breast cancer risk? 

1.       Lose the extra pounds-being overweight or obese can raise our risk for breast cancer, especially after menopause.

2.       Exercise- Get moving.  Forty five to sixty minutes of activity provide the most breast cancer protection.

3.       Cut down Alcohol Use-There is a clear connection between alcohol use and an increased risk for breast cancer.

4.       Be Cautious about Hormonal Therapy- While you may be dealing with those pesky hot flashes, have a candid conversation with your doctor, and do some research before beginning an HRT regimen. 

5.       Consult Doctor about Oral Contraceptives-the Pill may add to the risk of breast cancer.  However, research shows that after ten years the risk is back to average.

6.       Consider Breastfeeding-It’s not only good for the baby, but it lowers estrogen and the risk of breast cancer.

Remember you are your greatest ally in the fight against breast cancer.  Do your monthly self breast exams, and if you haven’t scheduled your mammogram… do it today.  Live well my sisters. 

Leadership Quote 09/27/11

I don't believe you have to be better than everybody else. I believe you have to be better than you ever thought you could be. - Ken Venturi 

Leadership Quote 09/26/11

We make a living by what we get but we make a life by what we give -Winston Churchill

Leadership Quote 09/19/11

Leadership Quote: Where there's a will there's a way; where there's a team there's more than one way Rex Murphy

Fit Tip 09/19/11

Soaring: Spirit, Soul and Body
This is our year to Soar! God wants us to have fun, feel fulfilled, and to be excited about our future? So, let's move to a more intimate relationship with our Lord. Take our thinking to new levels. Because we know if we want to change our lives we need to change our thinking. Finally, determine to get fit once and for all. Commit to getting proper sleep, eating healthy, and getting some daily exercise. Experience renewed strength and let's SOAR!
May God himself, the God of peace, sanctify you through and through. May your whole spirit, soul, and body be kept blameless at the coming of our Lord Jesus Christ. 1 Thessalonians 5:23

Leadership Quote 09/08/11

Your leadership quote for today- Success is the ability to go from one failure to another with no loss of enthusiasm." -Winston Churchill

 

Leadership Quote 09/07/11

Your leadership quote for today is... "Life is not the sum of what we have been, but what we yearn to be." Jose Ortega y Gasset

Leadership Quote 09/06/11

Your leadership quote for today is... " The best thing about the future is that it comes one day at a time." - Abraham Lincoln

Leadership Quote 09/05/11

Your leadership quote for today is... "Let the beauty of what you love be what you do." Rumi 

Leadership Quote 09/04/11

Your leadership quote for today is... "Never give up then for that is just the place and time that the tide will turn." Harriett Beecher Stowe

Today's Leadership quote: " Courage is what it takes to stand up and speak; courage is also what it takes to sit down and listen."     
Winston Churchill

This week's Leadership Quote is by Jeremie Kubicek, " An empowering leader trains, mentors, and apprentices someone to help him or her grow."

Weekend Leadership Quotes

"The future is completely open, and we are writing it moment to moment."   Pema Chödrön

"Passion is always more than a party. It's a story of guts and glory, pain and purpose."    Matt Redman

"Your imagination is your preview of life's coming attractions."     Albert Einstein

Live on Purpose Fit Tip 07/22/11

I am one who absolutely loves to work out.  So my respect for people who hate it, and still do it, is immense.  I am truly grateful that my mom and dad always modeled an active lifestyle. Watching them greatly influenced  the normalcy of activity.  So, do your kids a favor and show them an active lifestyle.  It's never too late.

Even for someone who loves to workout, I still battle the mind games. This mental melee of excuses whips up a frenzied "to do" list, convincing us we that we just don't have time. One thing I know, you must Purpose to workout. I get my workout clothes ready the night before.  I dress in my workout clothes before I leave my office.  Why? So even if I go home, I am less the tempted to sit on the couch, flip on the tv, and wake up in the morning flanked by popcorn remnants, and an empty bag of lays potato chips.  Live your life on PURPOSE!

Leadership Quote 07/19/11

Leadership Quote: "I don't know the key to success but the key to failure is trying to please everybody"
Bill Cosby 

DON'T SPIT ME OUT- Fit Tip 07/15/11

I love to crack open an  ice cold diet Pepsi in the morning.  However, there is nothing more gross than taking a giant swig from the can sitting on my vanity from the day before.  Its thick, tepid, and flat. Same thing for you coffee drinkers.  You never hear the server say, " Can I get you a warm cup of coffee."

God said either be hot or cold (He prefers hot). If we're like that soda or coffee we get spewed.

So goes our commitment to health. An all or nothing hyper-emotional promise to work out everyday and eat right.  Which quickly turns into a wishy-washy excuse-filled self-esteem- shattering failure, by the end of the week.  Sound familiar? Spew.

Life is about obedience. A successful life is a disciplined life.  Don't hope, wish, or plead...decide!  You decide today, to get strong strong spirit, soul, and body.

May God himself, the God who makes everything holy and whole, make you holy and whole, put you together- spirit, soul, and body - and keep you fit for the coming of our Master, Jesus Christ.     1 Thessalonians 5:23 (msg)

Leadership Quote 07/08/011

"Never mistake knowledge for wisdom. One helps you make a living; the other helps you make a life."  Sandra Carey

Hope for the Dope Fit Tip 07/08/11

One of my favorite things in the whole world is to nosh on a bag of Lays potato chips.  For others it may be cheesy dips or decadent chocolate cake. Why do we love these kind of foods?  One word...Dopamine.  Dopamine is a feel-good chemical that gets released when we eat something yummy.  Yummy being salty, sugary and fatty foods. However, just like a drug addict we can get addicted to dopamine.  Here's how it works.  We eat a Krispy Kreme donut and dopamine is released.  Here, some people walk away satisfied, whereas others urge to repeat the pleasure is too strong to resist.  Eventually the reward center in the brain gets used to the dopamine and stops reacting so intensely.  Now we overeat just to get our normal dopamine high.  Break the addiction by saying no to dopamine triggering foods. Retrain your brain and change your body.

And Another :) 07/06/11

"Most people see what is and never see what can be."      

Albert Einstein

Another awesome Leadership Quote 07/06/11

"Believe in something big. Your life is worth a noble motive." Walter Anderson 

"10" Fit Tip 07/04/11

For years I was mortified to step on the scale, so I didn't.  Then one day while watching Oprah I was confronted by Bob Greene, her fitness guru.  He said "if you haven't gotten on a scale in a long time you probably weigh at least ten pounds more than you think you do."  So, I purchased my first scale in twenty years. On the day of reckoning I anxiously inched my feet onto the scale with my eyes tightly shut.  Slowly I opened them and bummer.....he was right.  Remember, the benefits of weight loss aren't reserved for those who lose 25, 50, or even 100 pounds.  Here are ten reasons to drop ten pounds so you can live your life as a 10.

1. Lower cholesterol
2. Lower blood pressure
3. Reduced risk for heart attacks
4. Reduced risk for dementia
5. Reduced risk for sleep apnea
6. Reduced joint pain
7. Reduced risk for cancer
8. Reduced risk for diabetes
9. Improved sex life
10.Taking less medication

Leadership quote 07/06/11

"No one can make you feel inferior without your consent. "      

Eleanor Roosevelt

Take Five Fit Tip

According to Dr. Oz there are five must-take supplements we need daily. 
1. Multiple vitamin. Take half in the morning and the other half in the early evening. 
2. Vitamin D3. Getting 1000 IU of Vitamin D3 helps fight colds, heart  disease,
     arthritis and some cancers. 
3. DHA Omega 3...from algae.  This is the best type for your brain and arteries.
    DHA also deters memory and vision loss as well as heart attacks, stroke,
    impotence, and even wrinkles. 
4. Calcium/Magnesium combo. Calcium can cut your fracture risk by 50%.
    Take it with magnesium to keep from getting constipated.
5. Probiotic. To support tummy health and ease inflammation, infection, and
   digestion.

Leadership Quote 06/04/11

"You must begin to think of yourself as becoming the person you want to be. "   David Viscott

Leadership Quote 06/07/11

"There are no secrets to success. It is the result of preparation, hard work, learning from failure. "

- Colin Powell

The Importance of Breakfast - Fit Tip 05/27/11

1) It reduces your hunger later on in the day. When you skip breakfast it can increase your body’s insulin response, which in turn increases fat storage and can cause weight gain.
2) It gets you on the right track to make healthy decisions throughout the day. When you eat breakfast you will be full and will not be as likely to snack during the day.

3) Eating breakfast gives you more energy and increases your physical activity for the day. A nice healthy breakfast will refuel your body and replenish glycogen stores that supply blood sugar.

This week’s Fit Tip is by MVCS’ Student Leadership Council‘s Secretary, 1st Team All-Conference Softball player and high school senior, Alexia Alley.

Leadership Quote 05/24/11

"There is only one thing more painful than learning from experience and that is not learning from experience."      

MacLeish

Leadership Quote 05/25/11

"And in the end, it's not the years in your life that count. It's the life in your years."      

Abraham Lincoln

Leadership Quote 05/26/11

"Talent is God given. Be humble. Fame is man-given. Be grateful. Conceit is self-given. Be careful."      

John Wooden

Leadership Quote 05/17/11

"Progress always involves risks. You can't steal second and keep your foot on first" -Fredrick Wilson

Fit Tip - Get off your bottom!

Sitting for six or more hours a day can raise your risk of dying- of anything-  especially heart disease-by 34% regardless of how much you exercise. Stand up! People who took chair breaks had smaller waists, lower body mass index, healthier triglycerides and blood glucose levels- fewer heart disease factors.  Every 90 minutes take a five minute break.

Leadership Quote 05/12/11

Delicious, Lo-Cal Summer Salad Recipe

The Culinary Arts Class at MVCS held a contest for the best lo-cal salad.  Here is our winning entry made by Jaime Thomas and Rebecca Bennett.

Mushroom and Asparagus Salad
1 whole wheat English muffin torn into pieces
4 teaspoons grated Parmesan
1/3 cup plus 2 teaspoons olive oil
1/2 teaspoon kosher salt
Freshly ground pepper
2 tbsp. each minced shallots, balsamic vinegar, reduced sodium soy sauce, thyme leaves
1 1/2 lbs. thin asparagus, trimmed
3 cups trimmed and slice Cremini mushrooms
5 cups salad greens
2 hard boiled eggs, peeled and finely chopped

1. Preheat oven to 450.  In a food processor, pulse the English muffin into large fluffy crumbs. Transfer bread crumbs to a medium bowl; toss with Parmesan and 2 teaspoons of the oil.  Season with salt and pepper to taste.
2. Whisk together the remaining oil and the shallots, vinegar, soy sauce, thyme and pinch of pepper in a small bowl.
3. Spread the asparagus evenly on two rimmed baking sheets.  Drizzle each sheet with 2 tablespoons of the dressing; shake to coat
4. In another medium bowl, toss the mushrooms evenly over the asparagus, reserving bowl. Roast the vegetables 10 minutes.
5. Toss roasted asparagus and mushrooms to coat with their cooking juices and scatter bread crumbs over each sheet.  Return sheets to oven and roast another 8-10 minutes or until vegetables are tender and bread crumbs are browned.
6.  In reserved bowl, toss the salad greens with 2 tablespoons dressing; store leftover dressing in refrigerator.  Pile the salad on dinner plates.  Top with asparagus and mushrooms, sprinkle with the chopped egg and serve.

Leadership Quote 04/13/11

"The most important single ingredient in the formula of success is knowing how to get along with people."   - Theodore Roosevelt

Leadership Quote 04/12/11

"You can't build a reputation on what you're going to do."      

Henry Ford

Fit Tip 04/08/11

Add Years to Your Life
If you want o add more LIFE to your years than Don’t Take Life Too Seriously!  Have some fun, celebrate small wins, and look silly and don’t care. 
Some of greatest memories I have as a kid, and adult for that matter, are those seasoned with joy and laughter. The inside jokes, and goofy nuances that make people laugh. Add more years to your life.  Regularly do this and live this much longer.
Eat breakfast                    1.1 years
Take 400 IU Vitamin E    2.0 years
Brush and floss                6.4 years
Avoid Cigarette Smoke    7.0 years
Attend Religious Services  10 years
Get annual physicals         12 years

Leadership Quote 03/25/11

"Think twice before you speak, because your words and influence will plant the seed of either success or failure in the mind of another."      

Napolean Hill

Leadership Quote 03/21/11

"Character may be manifested in the great moments, but it is made in the small ones."      

Winston Churchill

Leadership Quote 03/20/11

Leadership Quote 03/17/11

"No matter where you are in life right now, no matter who you are, no matter how old you are – it is never too late to be who you are meant to be."      

Esther and Jerry Hicks

Leadership Quote 03/14/11

"Character is made in the small moments of our lives."      

                                                                                                   Philips Brooks

It's a Family Affair - Fit Tip

It’s a Family Affair

 The percentage of overweight children in the United States is growing at an alarming rate, with 1 out of 3 kids now considered overweight or obese.

Many kids are spending less time exercising and more time vegging in front of the TV, computer, or video-game console. Additionally, today's families are so busy they have fewer free moments to prepare nutritious, home-cooked meals. From fast food to electronics, we are a culture of quick and convenient.

According to a Focus on the Family study parents are the number one influence in their child’s life. So preventing kids from becoming overweight means adapting the way your family eats and exercises, and how you spend time together. Helping kids lead healthy lifestyles begins with parents who lead by example.    Check out Play 60, and find some great ideas for family fun and fitness.   As we know families that play together stay together.

Thinking for a Change

Your life today is a result of your thinking yesterday.  Your life tomorrow will be determined by what you think today.  Be careful about what occupies your mind, because it will greatly determine what you’ll become tomorrow.  Are you are locked in a self-defeating battle knowing you should go to the gym, weighed down by guilt, and find yourself saying, “tomorrow?”  If you want to change your life change your thinking.  Ironically, beginning an exercise program can profoundly improve your thinking.  The benefits include an improved mood, stress reduction, a more restful sleep, and increased blood supply.  These changes can increase thinking ability, thus helping us make better choices, and delivering a stronger overall performance.  

Leadership Quote for 01/31/11

"Maturity doesn't come with age; it comes with acceptance of responsibility."      

Ed Cole 

01/13/11 Leadership Quote

"Everything comes to him who hustles while he waits."      

Thomas Edison

Fit For a Champion Fit Tip 01/01/11

New Year, New You!
Christmas is over and we are inching our way to 2011.  The start of the New Year is always a good time to evaluate our life, and take an inventory of our health.  This is our year at the Champion Center.  We have work to do, and people are counting on us.  However, it’s going to be difficult to fulfill our calling, and live our lives to the absolute fullest, if we just don’t feel good.  So, now is the time to get our cholesterol under control, lose the weight, and bring down the blood pressure.  Now is the time… today is the day…embrace a new year and become a new you.  Happy New Year!