Posted by: Clem | October 25, 2009

Boot Camper of the Month: Jeff Denkla



“Jeff Denkla, boot camper since Oct. 2009.  We haven’t been offering Co-ed sessions in Federal Way that long but, Jeff stepped up to the plate to take the challenge.   He works hard, encorages and supports his team mates, and he arrives with a positive attitude every morning.   It’s his first time in boot camp, he registered for 5 days a week/ 4 weeks, and he has not missed any of his 20 sessions yet.  While others are at home makeing excuses, he’s working out making results happen.  It’s an honor to be working with you.”  ~Angie Arms, Federal Way Fit Pro

Posted by: Clem | October 25, 2009

Breast Cancer Awareness Month

October is Breast Cancer Awareness month and the color pink is the international symbol of awareness for breast cancer.  Last year alone there were an additional 250,000 women in the United States diagnosed with breast cancer. While there is no cure for breast cancer at this time, there are precautionary steps that can be taken to lower your cancer risk today. Below are the top 10.

Prevention Plan


Rhonda Downey

1) Exercise Regularly – Studies are showing whether you are a cancer survivor or if you are trying to reduce the risk of cancer, exercise will help. Exercise reduces the levels of circulating blood estrogen, which is a breast cancer risk factor. Thirty minutes a day has been shown to reduce overall breast-cancer risk by 20 percent among women at all levels of risk for the disease, according to a study led by researchers at Fred Hutchinson Cancer Research Center.

2) Limit chronic stress – A study in 2008 found that the stress hormone, hydrocortisone, may repress the activity of a tumor-suppressing gene known as BRCA1 that is related to breast cancer.  Focus on what you can change in your life, how you perceive situations and surround yourself with people and things that make you happy.

3) Maintain a healthy weight – Being overweight or obese has been found to increase breast cancer risk. Before menopause women’s ovaries produce most of the estrogen, where as fat tissue produces a small amount of estrogen. However, after menopause, when the ovaries stop making estrogen, most of a woman’s estrogen comes from fat tissue. Having more fat tissue after menopause can increase your estrogen levels and thereby increase your likelihood of developing breast cancer. Maintaining a healthy weight can help to limit your estrogen levels.
To calculate your ideal weight use the BMI calculator here.


Northwest Hope & Healing

4) Reduce alcohol intake – Recent studies have shown having one drink a day will increase the likelihood of breast cancer. Alcohol increases estrogen levels circulating in your blood.

5) Consume lots of fruits and vegetables – Many fruits and vegetables are high in antioxidants such as vitamin E, vitamin C, selenium and beta carotene. Antioxidants can slow cell destruction by neutralizing free radicals that can cause cell damage. So eat up!6) Eat the good fats – Omega-3 fatty acids are considered essential fatty acids. They are essential to human health but cannot be manufactured by the body. For this reason, omega-3 fatty acids must be obtained from food. Omega-3 fatty acids can be found in fish, such as salmon, tuna, and halibut.   Read the full artcile in the June 2009 issue of BMC Cancer.

7) Consider breast feeding your baby – Recent studies are showing that breast feeding your baby will help to reduce the incidence of developing cancer later in life.

8) Take in high fiber foods – Fiber is known to bind up estrogen as it travels through the intestinal tract, thus reducing estrogen levels in the blood. A 1995 study in Australia showed that women with fiber-rich diets had 36 percent less risk than those who didn’t consume enough fiber daily. For maximum benefit, 35 grams of fiber a day, whole grains vs. refined grains, 1/2 cup of wheat bran and beans are recommended in the daily diet.

Tamara Lee, Karen Redfearn, Rhonda Downey, Clem Lafrades (1st Mammogram 33yrs old), & Suzan Tahir,

Tamara Lee, Karen Redfearn, Rhonda Downey, Clem Lafrades (1st Mammogram 33yrs old), & Suzan Tahir,

9) Regular self exam– Early detection is critical. The more familiar you are with how your breasts feel the more likely you will be able to detect an abnormal lump. A self breast exam should not take the place of regular screening mammograms performed by your physician.
Learn the self breast exam from Susan G. Komen website here.

10) See your doctor – It has been suggested that women ages 20 to 39 should have a clinical breast exam at least once every 3 years. Ask your doctor how often you should have one during your annual physical. Once a woman turns 40, she should have a clinical breast exam each year and a screening mammogram every 1 to 2 years.

Posted by: Clem | October 25, 2009

Overcome Holiday Weight Gain

Fit Pro, Marisa Mancke

Fit Pro, Marisa Mancke

It starts with an innocent taste of Halloween candy and ends with a smorgasbord of chips and dip on New Year’s Day… that joyous but body-expanding time known as the holidays. The average person gains 5 lbs over the holiday season and the worst part is that they never take it off! That can really add up year after year!  

Here are a few tips to tackle challenges that the holiday season can throw your way.




Exercise Challenges

If you are travelling and you are not near a gym, bring a resistance band with you so you can do resistance training exercises on the road.  You can do a full-body workout with a band and/or your body weight (push ups, squats and lunges).  If you are travelling and sitting for long periods of time in a car/plane, wear a pedometer and shoot for 10,000 steps per day.  You can take a power walk in the airport, do lunges/squats at rest stops during car trips, etc.  Participate in a Turkey Trot or Jingle Bell run or walk around the neighborhood to look at Christmas lights.  Move as much as possible…every little bit counts and it all adds up! 

Nutrition Challenges

Throughout the holidays, you are up against hosts or family who insist that you eat rich food.  Sometimes it’s best just to be honest and let them know you are focused on making good choices and you’d really appreciate their support.  Eat small amounts of various foods, as opposed to large portions of a few foods. You don’t have to avoid your favorite holiday foods all together- just think moderation. If you are preparing the holiday meal this year, prepare healthier versions of traditional dishes. All of those recipe modifications add up and make a big difference in the total number of calories.  When attending holiday parties, eat something before you go; do not go hungry! Choose some rewards for yourself when you make good choices during the holiday season; a new outfit, a massage or a manicure/pedicure. You can overcome these obstacles and make it through the holidays in great shape!

CHOOSE to make it through this holiday season with no weight gain this year!  It’s all about your choices.  Whether you think you can or you can’t, you’re right!

Posted by: Clem | October 25, 2009

Pumpkin Pancakes!


Halloween is just around the corner, try pumpkin pancakes to start off any October day.  They are a healthy and a delicious way to enjoy the season without derailing it.  We found this recipe online at  Check out the website for more great recipes!

Servings 16
2 cups whole wheat flour
2 tbs brown sugar
2 1/2 tsp baking powder
½ tsp salt
1 tsp cinnamon
½ tsp all-spice
½ tsp ginger
2 cups nonfat milk
1 tsp vanilla
3 tbs olive oil
1 can canned pumpkin

Mix all dry ingredients
Mix all wet ingredients in with the dry ingredients until there are no clumps.
Cook on medium heat until the edges look dry, then flip.
These pancakes will be dense and thick; this is how they are supposed to turn out.
Of course they will be super delicious with WARM maple syrup!

Nutrition Facts: (serving size 1) Recipe makes 16 servings
Calories: 97, Total Fat: 2.9g, Sat. Fat: .5g, Mono Fat: 1.9g, Poly Fat: .4g, Trans Fat: 0g, Cholesterol: 0mg, Sodium: 183mg, Potassium: 151mg, Total Carbs: 15.7g, Fiber: 2.4g, Sugars: 3.8g, Protein: 3.3g


Let me know when you try this!

Posted by: Clem | October 25, 2009

Do the Feeling


By Karen Ball, M.Ed, Coach and Licensed Mental Health Counselor

 I would find myself going to the cupboard, the one that had the good snacks, and giving very careful thought to exactly what I wanted to put in my mouth.   I was looking for just the right thing that would satisfy the craving.  The craving was not from a growling stomach, but from my inside my head and only chocolate, pizza or a doughnut would really do the trick.   By “do the trick” I mean fill in the boredom, give me the treat I deserved, stop my worries or fill up my life.   Of course that kind of emotional eating leads to gaining weight,  feeling like a failure, being on a diet, and  then over eating to make up for feeling deprived.  A vicious cycle that left me feeling defeated and believing that while I could be successful in so many areas of my life, I could not lose weight. I believed that I did not have the self-discipline to lose weight.   I believed I was just large and always would be.

To lose weight and keep it off one thing that I had to do was to stop “fog” eating when I was not hungry. As I ate less I began to notice my feelings. I barely knew what my feelings were, since I had grown up in a family where we did not having feelings.   We had stiff upper lips and “gutted it out”. The family rules were no whining, crying or getting too emotional.  My family did not express feelings, we ate them.   I did not have to deal with intense emotions if I just kept them inside and put food on top of them.   With that kind of family training I was often judging my feelings, arguing with them, or finding creative ways to avoid them.

I had a lot to learn about emotions.  I had a master’s in counseling.  That was a safe way to figure out other people’s feelings and some of my own.  I learned that emotions are generated from the thoughts that we are thinking.  Feelings of sadness, joy, guilt, or anger are a vibration or signal that my body that has something to tell me.  I should listen up.  Experiencing emotions does not mean acting on them.  I can tell someone else how I am feeling rather than eat to stuff the feelings down.  Fighting to keep feelings inside or arguing about whether a feeling is valid increases the feeling’s intensity.  I learned that ignoring my feelings sends them out of my heart to find expression in physical symptoms so they can finally get my full attention. 

I had to learn to “Do the Feelings” After all the books, classes, seminars I had to lean in and experience the feelings.  Really “doing” the feelings felt weird and scared me, but the result was wonderful. The first thing was just noticing feelings and naming them when they showed up. I realized I could experience them as an adult, not as a little girl who didn’t know how to sort them out.   I could take risks, be vulnerable and tell someone my feelings were hurt and what might make that better.   Rather than being bored and eating in response, I could experience being scared and awkward and try some new things that I had always wanted to do.   I could treat myself kindly and do something other than eat to give my body attention.   I learned that feelings are a great source of energy that can spark being assertive, taking on a challenge or just being fully present in the moment.

If you stop eating when you are no longer physically hungry, emotions do show up.  The feelings that show up tend to be the ones we like to avoid like anger, loneliness or fear.  Do you want help figuring out what to do with emotions other than feeding them? The Victorious Living Coaching Groups and Individual Weight Loss Coaching are both offered to help smart women, who are willing to do the work on the inside to make a permanent difference in how they look on the outside.   If you’re interested in losing weight and keeping it off, contact me for more information about the next Victorious Living Coaching Group or individual coaching. or 206-9547822.

Crave Change, LLC

Posted by: Clem | September 17, 2009

Details about Victorious Living

Karen Ball, LMHC and Coach 206-954-7822

Karen Ball, LMHC and Coach 206-954-7822

Week 1 Self Care
Establish guidelines for group participation that includes confidentiality, attendance, listening, how much to share, avoiding advice giving, and expectations about homework. Express to others and write down your AGENDA (i.e. what you want to start doing, stop doing, or do more of). Commit to what you are willing to do to get what you want. Self care is giving the gift of paying attention to your needs, wants, feelings, and thoughts. Learn about saying an empowered Yes to you and saying No to other things. The small daily choices of yes and no create the future that you want. Finish the session with a guided relaxation exercise and a positive visualization of yourself.

Week 2 Emotional Eating and Awareness of Thought Patterns
Emotional Eating is a cycle of Antecedents (triggers) Beliefs, Behaviors and Consequences. Identify your emotions and the circumstances that trigger your desire to eat when you are not hungry and what you are telling yourself that leads to either positive or negative behaviors and consequences. Learn to spot the 8 traits of emotional hunger and the signs for physical hunger. Learn and then practice a powerful tool for managing your thoughts and emotions.

Week 3 The Power of Positive Thinking
Share with the group your Unintentional and Intentional Thought Patterns and how becoming aware of circumstances, thoughts, and feelings directs your mood, actions and results. Learn the most effective strategies for goal setting and use visualization to help you create the life that you want.

Week 4 Vision Board and Body Image
Share your vision board with the group and articulate the things that you want to have and to do in your life. Take the Respect Your Body Quiz. The quiz has 14 questions that can help you realize how the culture, media or your own thoughts are having a negative impact on your body image and how you take care of your body. Underlying a negative body image are beliefs. Beliefs are a combination of thoughts, attitudes and experiences that direct how we live. You can change what you believe about yourself and your body. Participate in an exercise to articulate new beliefs and what you would do differently if you really believed you had a wonderful body worth taking care of.

Week 5 Know your DATA- Know Your Gremlins
Knowing your DATA is an exercise to highlight your desires, abilities, temperament, and assets. Focusing on your DATA helps you recognize what you really want and how capable, creative and resourceful you are. Then put your talent to work to reach your goals. What’s a Gremlin? Well she’s the narrator in your head that critics, edits, and defines your experiences. There are many types of gremlins such as the dictator, the doubter, the insistent coach, or the hulk. Start to tame that Gremlin by recognizing her voice and the tools that she uses to get her way.

Week 6- Check in with Yourself- Say Good Bye and Plan Your Next Steps
Complete a Final Self Assessment and notice the progress that you made in taking care of yourself, increased self confidence, and being clear about what you want and what you are willing to do to achieve results. Then keep moving forward by stating your next steps. Assess your support system, learn the various types of support, and find ways to get the support that you need to achieve your goals. Say good bye to group members by giving and receiving affirmations.

Posted by: Clem | August 12, 2009

TexMex Spinach Omelet

TexMex Spinach omelette


  • 1  cup refrigerated or frozen egg product, thawed, or 4 eggs
  • 1  tablespoon snipped fresh cilantro
  •    Dash salt
  •   Dash ground cumin
  •   Nonstick cooking spray
  • 1  ounce reduced-fat cheddar cheese, reduced-fat Swiss cheese, or Monterey Jack cheese with jalapeno chile peppers, shredded (1/4 cup)
  • 3/4  cup fresh baby spinach leaves
  •   Corn-Pepper Relish (below)


1. In a medium bowl, combine egg, cilantro, salt, and cumin. Beat with a whisk or rotary beater until frothy.

2. Coat an unheated 10-inch nonstick skillet with flared sides with nonstick cooking spray. Preheat skillet over medium heat.

3. Pour egg mixture into prepared skillet. Cook, without stirring, for 2 to 3 minutes or until egg mixture begins to set. Run a spatula around edge of skillet, lifting egg mixture so uncooked portion flows underneath.

4. Continue cooking and lifting edge until egg mixture is set but is still glossy and moist. Sprinkle with cheese. Top with three-fourths of the spinach and half of the Corn-Pepper Relish. Using the spatula, lift and fold an edge of the omelet partially over filling. Top with remaining spinach and the remaining relish. Cut omelet in half; transfer to warm plates.

5. Corn-Pepper Relish: In a small bowl, combine 1/4 cup chopped red sweet pepper; 1/4 cup frozen loose-pack whole kernel corn, thawed; 2 tablespoons chopped red onion; and 1 tablespoon snipped fresh cilantro.

NUTRITION FACTS PER SERVING: 142 calories, 5 g fat (3 g sat), 9 g carbo, 12 mg chol, 393 mg sodium, 17 g protein, 2 g fiber.

Posted by: Clem | August 11, 2009

Changing My Relationship with Exercise


Karen Ball, LMHC and Coach

A few years ago a friend told me that her gym was her “sanctuary”.   I did a double take, because I had never thought of a gym as a sacred place.  A gym was more like jail time to me. A sanctuary was where I went to worship.  She thought of her gym as a place of refuge where she set aside time and energy to take care of her body. This was such a different way of thinking about the time, place and energy that she set aside for herself.

 I stumbled upon my own sanctuary in January of 2008 when I joined Puget Sound Boot Camp to lose the last 5 pounds.   I had been on a weight loss journey for about 6 years slowly changing my relationship with food and losing 35 pounds.  On a cold January morning I showed up on the KM field at 5:30 AM.  On the inside I questioned what in the world I was doing, since I did not like to exert myself and sweat. The plan was to attend for a month or two and lose the 5 pounds.  I found that I liked being with other women who expected me to show up.  So I decided to show up every day.  That included days when I was tired, sore, when it was sunny and when it snowed.  Slowly, gently and deeply I began to change my relationship with exercise. It dawned on that all the negative thoughts about exercising out were making it harder. I had to catch them when they occurred and change them.   I started to make friends with exercise. My friendship with exercise has great benefits.  5:30 AM is now a sacred time that I set aside to take care of my whole self.  What I learned about myself is that I am a social person and I could use that people passion to become what I call a “social exerciser”.  I love having a sanctuary, being a part of a group that challenges me, cheers for me, and calls me “Fit Chick!  

Puget Sound Boot Camp helped me beat the statistics of 50% drop out rate for exercise programs within 6 months. (James Gavin, Ph.D.)   In the time I have been a boot camper I have seen women come and go.  Some have gone on to other places and ways to exercise, but 50% of the women were part of the statistics that dropped out of exercise.   Those women had signed up with good intentions and goals.  Why were they not successful?   Studies are showing that making changes to healthy behavior like exercise requires two parts.  

  • Part one is having the skills and knowledge about how to exercise and reach your fitness goals.  This includes learning physical training principles, proper body form and knowing your own physical capacity.  When you need this hire a trainer or sign up for boot camp.
  • Part two is effectively managing the cognitive and emotional challenges that arise when a person wants to make health habits.  When you need help with this hire a coach or sign up for a coaching group.

 Puget Sound Boot Camp offers both part one physical training and part two coaching.  Your trainer can equip you with physical training principles, proper body form and help you go at your own pace.  Each trainer also has coaching skills and wants to support you as you encounter challenges that prevent you from exercising. The trainers offer support via phone, text, email and Facebook. 

Since January of 2009  Puget Sound Boot Camp also has been offering more support for the cognitive and emotional challenges with the Victorious Living Coaching Groups. The coaching groups are designed to help you change thoughts, beliefs, and attitudes that get in the way of your desire to change behaviors for good.  The next 6 week coaching group starts on August 25th at 7-8:30pm.   The cost is $119.00 (approximately the cost of one a physical training session each week).  It is a work out for your head and your heart!  The powerful group dynamic challenges you, provides accountability, teaches new skills, and helps you believe that you can make real and lasting changes. Currently a free one to one coaching is also available when you sign up for the coaching group, making the groups an even greater value.

For more information call Karen Ball, M. Ed., LMHC and Coach @206-954-7822 Crave Change, LLC

Posted by: Clem | August 10, 2009

Tools for schools for 3 FREE workouts

Angie Arms, certified Master Trainer, is offering 3 FREE sessions in exchange for school tools for low income students.  This is a great deal as the normal rate with a Master Trainer is $90 an hour!! 

Donations for school supplies are down this year and we want to do our part.  Did you know that many students do homework by flashlight or candle light because they don’t have the basic luxury of electricity?  What about the kids who can’t turn in homework because they don’t have lined paper?  Many teachers have reported personally buying school supplies for their classroom.  Where do these angels get the money on their income? 

So bring a school supply to Angie and get 3 Free workouts!  

When:  Tues.-Thurs., August 18, 19, 20th. 

Time & Locations: 

Contact:  Angie Arms at 

School Tools for Kids in Need” Program—helping to fill the school supply needs for children in the Puget Sound area

WHAT:Bartell Drugs and World Vision launches the 6th Annual “School Tools for Kids in Need” program to collect school supplies for children in need at all 56 Bartell Drug locations from August 10 to August 30.

Federal Way-based World Vision, a globally-known charitable organization, is constantly collecting and housing school supplies for local children in need.

THE NEED: This three-week school supply drive is especially important as 58,000 local children would begin the school year without the basic school supplies needed to succeed if it weren’t for this much needed program. Teachers, whose students qualify for the free or reduced-price lunch program, are able to “shop” for school supplies for these children, all free of charge.

Basic Needs List suggestions found in Bartell’s “School Aisles” include:

  • R. Geddes Crayons – 24 colors
  • School Works Kids Scissors – Pointed or Blunt
  • Bic Cristal or Round Stic Ink Pens – 10 pack. Blue or Black
  • Elmer’s Glue – Glue-All or School Glue/4 oz. bottles
  • Paper-Mate #2 Pencils – 20 count
  • Avery Glue Stic/2 pack – Acid-free, photo-safe, permanent, washable
  • Pentel Hi-Polymer Erasers – 3 pack
  • Avery Poly Binders – 1/2” or 1” sizes
  • Buffalo Erasers – 25 pack Cap Erasers or 4 pack Pink
  • Avery Hi-Liter Markers – Yellow or Pink

WHEN: August 10 to August 30, 2009

PARTNERS: Bartell Drugs, World Vision and Star 101.5 FM

WHERE:All 56 Bartell Drugs Locations in King, Pierce and Snohomish Counties

Posted by: Clem | August 10, 2009

First Annual Lake Union 10k!!


Trying new things keeps life ineresting and keeps the brain sharp as we age.  Here’s a new race we haven’t done before.  Our Boot Camper Chris Ellenwood is signed up and it’s her very first 10k!!  Join us and enjoy the beautiful sights, sounds, and smells of the Sound.  It’s Sunday, August 23rd at 7:30 am.  Register online at  Walkers welcome!


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