Posted by: Clem | June 29, 2009

Spark your Metabolism

Speed Up Your Metabolism

alfred~Alfred Ra’oof

Metabolism is a combination of physical and chemical processes called anabolism and catabolism. Anabolism is the constructive phase of metabolism in which body cells synthesize protoplasm for growth and repair. Catabolism is the destructive phase of metabolism in which complex substances are broken down into simpler compounds producing energy which is essential for the proper functioning of body cells. Together, these processes distribute nutrients which are absorbed into the blood after digestion.

Three factors determine your metabolic rate.

  1. Amount of calories your body uses every day (aka: basal metabolic rate [BMR]). 
  2. The rate you burn energy during physical activity
  3. The rate you use energy during digestion of food are the two other factors involved in your total metabolic rate.

To improve your metabolic efficiency you need minor alterations to your daily eating and exercise program to experience a difference in how you look and feel.

The best way to jump-start your metabolism is to exercise. Exercise will reduce body fat and increase lean muscle mass. By increasing lean muscle mass your metabolism will increase and aid in the weight-loss process. Muscle burns significantly more calories than fat tissue because it has a higher metabolic rate. Aerobic exercise, like walking, swimming or cycling, has the added bonus of speeding up your metabolism for 4 to 8 hours after you stop exercising. Additional calories will be burned long after you stop exercising.

If you want to reap the benefits of a faster metabolism throughout the day, exercise in the morning, or exercise in short 10 or 15-minute bursts every couple of hours to keep your metabolism pumping.  By exercising just a little more than usual you can speed up your metabolism and use up stored fat in the process.

Eat breakfast!
Breakfast is essential. Your body has been deprived of food throughout the night; therefore your metabolism has slowed. If the cells do not receive sufficient nutrients they will begin to function less efficiently on smaller amounts, and they will actually store more fat to use during these times of nutritional deprivation. Eat six small meals a day to keep your body’s fuel supply consistent and keep your metabolism revved up. Consistency is important because your body metabolism adapts to your current weight. If you have been dieting or skipping meals your body’s metabolism slows down to compensate for the lack of nutrients. When lean people overeat their metabolism speeds up and when obese people diet their metabolism slows down. The key is a balance of exercise and diet (Google this for 3rd party validations).

 Best Foods to Increase your metabolism:

  • Fish
  • Dark Green Leafy Vegetables
  • Tomatoes
  • Blueberries and many other fruits
  • Whole Grains (increase your dietary Fiber w/ grains, fruit and veggies)
  • At Least 8 glasses of water a day.

Stay away from:

  • High-fat/calorie foods
  • Sugary Food (Substitute Sugar for Agave or Stevia [Google it])
  • Alcohol
  • Caffeine
  • Do not Smoke

You can jump-start a sluggish metabolism through exercise and diet which will have lasting health benefits for you. Not only will you lose weight and gain muscle mass, but you’ll have more energy to burn and you’ll feel great.

Posted by: Clem | June 29, 2009

Seattle Rock ‘n’ Roll

The inaugural Seattle Rock’n’Roll Marathon and Half Marathon took place on Saturday.  What an experience!  I feel so blessed that I got to share this with a few of my Fit Chicks from my Kennydale AM Boot Camp- Nina and Therese!  The motivation behind it- do something you thought you could never do since you only live once!  I have already completed a marathon and a half marathon and swore I wouldn’t do another…..I checked them off my “life to-do list” and was satisfied.  But I encouraged others to do it and I thought I better lead by example.  The goal- to start and to finish.  The positive energy was absolutely contagious…..several groups of people running for a cause, old and young, fit and out of shape, people in wheel chairs and people with one leg.  When we were at the start line, there was a blind man in front of us with a walking stick.  He was going to walk 13.1 miles.  Truly inspirational.  It gave true meaning to “you can do anything you put your mind to“!
I feel honored to have shared this experience with my bootcampers Nina and Therese!  I’m so proud that they didn’t just think about doing it- they did it!   Life is too short to just think about the things you want to accomplish- DO it!  And when you do, it may not be easy but you will feel empowered and proud!  The quote that we repeated over and over during the race- PAIN IS TEMPORARY, PRIDE IS FOREVER!  So true!  ~Marisa Mancke
Posted by: Clem | June 27, 2009

Body Image

A Negative Body Image Interferes with Making Positive Changes

DSC_0037    Written by Karen Ball, M.Ed, LMHC and Coach


How many of you can relate to the statements, “I HATE my thighs, my arms giggle, or my butt is too wide!’

When you look in the mirror do you feel ashamed of how you look or think that your appearance is a personal failure and it means that you are worthless?

Do you spend too much time thinking about what to eat, your weight, calories and what to wear so you don’t look fat?

If you are answering, “Yes!”  You may have a negative body image.  

What you may not know is that having a negative body image can interfere with your efforts to make positive changes in what you eat and to engage in exercise.   Every time we displace distress onto our bodies with negative thoughts or behavior and then try to “fix” them we can disrupt our relationship with food, activity and our bodies.  Research has shown that women who were in weight loss programs that focused on body acceptance, listened to and knew the signs of physical hunger, had accurate information about nutrition and removed barriers to activity had measureable improvement in blood pressure, cholesterol, levels of exercise, and had improved self esteem and body image.  Women in more traditional weight loss programs where body acceptance was not included reported feeling worse about themselves two years later and did not achieve the same health results.

You maybe thinking, “Yeah, but, I will start liking my body when I get to that certain weight and accepting my body means giving up.”    I would call that a thinking error.  Accepting your body as it is now, appreciating all the amazing things that it does for you and enjoying your body does not mean you give up on or decrease your efforts to exercise, eat healthy and take care of your body.  The opposite is true.  If you believe that you have an amazing body that can exercise, enjoy all kinds of pleasures, think and create you take better care of that body so that it works like a top.

If you are interested in gaining skills that will help you appreciate your body as it is now and stay motivated to take good care of it sign up for the Victorious Living Coaching Group starting on July 14th.   Please RSVP as soon possible.  For more information or questions contact Karen Ball, M.Ed., LMHC and Coach at 206-954-7822 or at

Posted by: Clem | May 26, 2009

Have your Cake and Eat it too!


 Stawberry Angel Birthday Cake 

We celebrated 6:30AM Kennydale Boot Camper, Jason Cromwell’s 57th Birthday.  And since we have a hard time breaking from the brain washing that Birthdays=Cake… Here’s how I made it less fattening and less caloric.


  • Angel Food Cake  (1 serving is only 100 calories!!!)
  • Vanilla Organic Lowfat Yogurt
  • Low Fat Whipped Cream (not from a can)
  • Frozen Strawberries
  • Fresh Strawberries
  • Mint Leaves

StrawberryShortcakeLet 1 cup of frozen strawberries defrost at room temperature in a mixing bowl.  After defrosted, fold in 1 1/2 cups of yogurt and 1 1/2 cups of whipped cream.  Place Angel Food cake onto cake stand and spoon on mixture to cover.  For presentation, garnish with sliced and whole strawberries and mint leaves.   No premade store bought  strawberry syrups or jellys needed, too many chemicals and preservatives…. Plus there enough liquid from the defrosted strawberries to make this frosting perfect!

Posted by: Clem | May 26, 2009



Originally uploaded by 胡!

If you only do one new thing today

Breathe Like This …

You’re running late, thinking of all the things you have to do, spill coffee on your blouse, and realize that your shoes don’t match. Instead of screaming, you could try “Dropped Breath” breathing to lower your heart rate and calm your emotions. Breathing deeply can improve how your body absorbs nutrients. Some research has shown that when people improve their breathing and maximize their oxygen intake they can significant improve the amount of body fat that they oxidize and burn each week. When oxygen levels are high the nervous system is calm the pancreas responds by reducing its production of fat storing insulin. So breathing deeply can help you have increased energy, focus and LOSS WEIGHT.

There are 3 levels of breathing. High Breath or shallow breathing happens in the upper chest and we do not expand our chest to fill our lungs. The second type of breathing is Middle Breathing. With Middle Breathing you feel the expansion of ribs when you place your hand on the sides of your rib cage. The third type is Dropped Breath. With a Dropped Breath it’s the belly that is expanding while inhaling through the nose and then the belly contracts as you exhale through your mouth. The lungs fill from the bottom and the ribs move but the upper chest is rather still. The movement is in the low torso. Breathing deeply from your belly increases your lung capacity and your blood gets more oxygen. You then have more stamina and energy. As you breathe deeply your emotions are calm, you think clearly and act confidently.

Try placing you hand on your belly below the belly button. Make sure your hand is being moved in and out with your belly as you inhale and exhale. Notice the reduction in the tension in your body, your thoughts and emotions.

For more information on breathing read Suzanne Zemen’s book titled, Listening to Bodies. To learn new ways to manage emotions, avoid emotional eating and focus on the goals that you want achieve join the next 6 week Victorious Living Coaching Group . Contact Karen Ball, M.Ed., LMHC and coach at to find out more.

Posted by: Clem | May 26, 2009

10 tips for Summer Exercise Success

10 Tips For Exercise Success

by Kennydale Boot Camp trainer Marisa Mancke


How many times have you started an exercise program and then just quit going? Well… you’re not alone! Many people start with great intentions but soon lose motivation and end up avoiding the gym altogether. We want to see everyone succeed so we’ve put together 10 tips that we’ve found useful for starting and sticking with an exercise routine!



1. Choose activities that are fun. Exercise doesn’t have to be a chore

and the more fun it is, the more likely you are to stick with it.


fala & iva volleyball2. Variety is the spice of life! Don’t just find one thing and stick to it… you’re guaranteed to get bored eventually. Find a couple different types of exercise that you enjoy (swimming, biking, weight training, yoga, group exercise classes, etc.) and mix it up!


3. Keep a record of your activities. Set small “achievable” milestones and reward yourself periodically. Nothing motivates and keeps you going like success!


4. Make it a lifestyle! Short-term diets and fitness kicks don’t work. Lifestyle changes that become part of your normal routine are important for long-term success.


5. Watch the clock. Pick a time that’s convenient and try to stick to it. If you get used to working out before work or walking during your lunch hour… you’re more likely to stick with it.


6. Don’t be too hard on yourself. If you miss an exercise opportunity, try to work something else in rather than feeling down. If a lunch meeting interferes with your regular walk, go for a walk after dinner.


7. Stay entertained. Music is a great motivator and can make exercise more fun. Mix your own CD’s with your favorite music or books on tape and take them along when you’re working out. Many people also like to watch TV or catch up on their soaps while on a treadmill. Whatever it takes to keep up with the program.


8. Surround yourself with supportive people. Share your activity with others who want to see you succeed and will be encouraging. It may be a friend, family member, or neighbor. You may run with a co-worker over lunch or find a workout partner. If you’re at the gym at the same time everyday, look for people that may have similar goals… since your schedules are the same, maybe he/she is looking for a workout partner?


9. Slow and steady wins the race. Don’t risk injury by pushing yourself too hard too quickly. Start with low to moderate level activities and gradually increase the duration and intensity of your workouts as you become more fit.


10. But… don’t get lazy! While pushing yourself too hard is bad… not doing enough is equally bad! There is a fine line between staying on a plateau and providing enough stimulus so your body will grow. You should gradually increase the amount of weight you lift, the length of your cardio exercise, etc. to keep you moving towards your goal. If your goal is overall fitness, you should work up to exercising three or four times per week for 30-60 minutes.


Posted by: Clem | May 21, 2009

Nordstrom’s Beat the Bridge for Diabetes

100_3513It was such a beautiful day at Husky Stadium last Sunday morning.  I couldn’t believe the crowd that showed up for the 4 mile Family Walk and the 5 mile run.  It was great to see all the Nordstrom volunteers to cheer us on…. as I ran by I even recognized a shoe salesman from the Southcenter store.  I was bummed that I arrived to the bridge a few seconds too late, I watched it raise.  But, it was great to stop for the fresh air and beautiful views before we were off and running again.  This is definitely a must event every year. 


Obesity and Diabetes runs on both my mother and father’s side of the family…. I am very susceptible but that doesn’t mean I’m doomed to have it. 

Lower your risk of Diabetes.

Info from Cardiologist James Rippe MD on Web MD….

Under estimated and critically important:   maintain a proper body weight of less than 25% Body Mass Index.

If you gain 30 pounds above the proper body weight, you have increased your chance of having diabetes by 40 fold (4 thousand percent).  If we eliminate obesity in America, we would rid 85% of diabetes in our country.

Exercise and loseing 5-10 pounds of fat can sometimes lower or eliminate medicine in over weight diabetes patience.

Watch the following video, read more, and strengthen your knowledge…

Posted by: Clem | April 26, 2009

Renton Taste of the Landing


The weather is warming up…. C’mon everyone, it’s time to leave our caves!  Today was a beautiful day for the first ever Renton Taste of the Landing 5k.  What a great way to kick off the community’s celebration to welcome the new business neighbors!  A live band, jumper toys for the kids, sidewalk chalk art, restraunt samples, art, and more.  For being the very first race, it was a great turn out of participants!  This is our 4th race of the year.  Join us May 17th for Beat the Bridge for Diabetes,  And a new race to support West Seattle schools on May 31st,  Both have an amazingly beautiful route….. One alongside Alki Beach and Beat the Bridge  is a big event and celebration Starting at the Husky Stadium crossing over the University Bridge.  Enjoy Seattle and it’s beauty in a very different way than you are used to.   


Posted by: Clem | April 17, 2009

The Velvet Fist……

camille20headshot1Okay…. My husband Alfred and I are a little bit of a massage snob.  We’ve had many many massages and so many therapists.  Alfred has had hamstring, knee, and neck challenges from his past football days and I tend to under train and over do it on sporting events.  We totally understand the importance and necessity of massage.   Our current camper Camille has a very unique and affective technique combining Swedish massage, deep tissue, with  light stretching sports massage.  Alfred described the experience as…. “It was like my mom was taking care of me.  She really cares and very experienced.”  He’s a big guy with thick muscles…. so for him to give a thumbs up on a massage therapist, I don’t question him.  Can’t wait for my turn!  Check out her Specials and prices…..

Camille’s Massage

The Velvet Fist…Touch You Can’t Resist

206-779-3399 …

“I am spiritually committed to improving our planet by helping every person I come into contact with, to be well!”


Inviting you to ~~Camille’s Massage ~~ I am back in business, massaging from my home centrally located in Kent, WA. 

** 1.0 hour full-body Swedish Massage with Deep Tissue work including stretching ~~$45.00


** Mention this e-mail to receive 50% off of your first massage. Limited offer good through   April 30, 2009.


** Weekend Appointments Saturdays and Sundays from 1pm to 6pm. Call: 206-779-3399


camille-massagePurpose and Benefits of Massage



Generally, massage is delivered to improve the flow of blood and lymph (fluid in lymph glands, part of immune system, to reduce muscular tension or flaccidity, to affect the nervous system through stimulation, and to enhance tissue healing.  Therapeutic massage may be recommended for children and adults to deliver benefits such as the following:


  • reducing muscle tension and stiffness
  • relieving muscle spasms
  • increasing joint and limb flexibility and range of motion
  • increasing ease and efficiency of movement
  • relieving points of tension and overall stress; inducing relaxation
  • promoting deeper and easier breathing
  • improving blood circulation and movement of lymph
  • relieving tension-related headaches and eyestrain
  • promoting faster healing of soft tissue injuries, such as pulled muscles and sprained ligaments
  • reducing pain and swelling related to injuries
  • reducing the formation of scar tissue following soft tissue injuries
  • enhancing health and nourishment of skin
  • improving posture by changing tension patterns that affect posture
  • reducing emotional or physical stress and reducing anxiety
  • promoting feelings of well-being
  • increasing awareness of the mind-body connection and improving mental awareness and alertness generally
Posted by: Clem | April 17, 2009

Laughing Cow… Low Cal


laughingcowThis has become one of our Post Camp Celebration favorites…..  Pear Wedges with creamy Laughing Cow Light.  One of our boot campers brought wedged apples with this cheese and I thought… yuck!  Then I tried it and changed my mind quickly.  Costco’s prices on a bag of green Pears is so inexpensive, I experimented and found that my wallet and taste buds love this option even more!



  1. Spread on some celery!
  2. Spread on a Wasa cracker
  3. Pita pocket with hummus and cucumbers and tomatoes!
  4. Spread on 2 whole-grain, low-fat Nutri Grain waffles. 135
  5. On melba toast then top it with salsa!
  6. Toast an English muffin, spread Laughing Cow Cheese on it, add some lettuce, a tomato slice, and a couple slices of turkey bacon……….  BLT!
  7. In a baked potato instead of butter or sour cream
  8. French Onion or Garlic & Herb flavor on English muffin and egg sandwich
  9. Spread on English Muffin top with fresh tomatoes and broil it
  10. Laughing cow light herb flavor mixed in egg whites for breakfast.
  11. Dessert for us sweet tooth’s:  Spread on Graham Crackers and sprinkle with brown sugar.  Cheesecake alternative, Yum!

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