Nude Beach, Dog, Taxes and a Public Speech….What do they have in Common?

What does a nude beach, a dog, taxes, and a public speech all have in common?

They’re all on my 30 Adventures in 30 Days list.  I’m on day 22 and I have the following done.

1. Attend 1 Toastmasters meeting (I ended up finding it so helpful for my speaking that I joined the group.)
2. Get a dog and love that dog despite the whining, crying, peeing, and pooping (I did get a dog and I did love the crap out of him for 2 days…..then I realized there was just no way of fitting this little guy into my current world.)
3. Have plans to move somewhere new (I found the house and made an offer…now I’m patiently waiting for the law of attraction to work it’s magic and bring the house into my world.)
4. Experience NUCCA Chiropractic (This was a new form of chiropractic that I’ve been talking about checking out for 6 months.  I finally went in.  I’ve been in 3 times and I’m pleasantly surprised by the dramatic improvements in my body.)
5. Get the DXA and RMR don at UWM (Again something I had been meaning to do for months.  It was a great experience.  I found out I have 18.8% body fat and burn 1500 calories at rest in a day.
6. Join a ski or bike team (Interesting how this one worked out.  I got an email from a woman I’ve met 3 times to join a team.  I took that as a sign and joined the team.)
7. Enjoy a date with someone new (Yeah I got this one out of the way almost immediately)
8. Have an amazing, adventurous, creative trip with my business partner (going anywhere with Holly is guaranteed to be amazing, adventurous and creative….we covered all basis in Miami a few weeks ago.)
9. Go the Beach (that would be Miami)
10. Give 1 really powerful heartfelt speech (check it off the list….I spoke in front of Mequon’s Chamber….I think it qualifies as powerful cuz I said the following “we help people look good naked” and it was most certainly heartlfelt because every time I talk about our business it’s heartfelt.)
11. Have 5 motivational annual reviews with my 5 team members.  (I’m hoping they all found our chat to be motivational….if not I’m still checking it off the damn list.)
12. Give money to someone who has very little.  (Finished that on day 1)
13. Get the Fitness Together Newsletter Volume 1 created and printed (It’s hot off the press as of yesterday.  I have to say thanks to all the Mequon trainers for the articles and thanks to Steve for creating it.)
14. Make someone smile everyday for 30 days…(I love this game)
15. Get naked on a nude beach
16. Ice skate in the moon light

30 Adventures in 30 Days – day 1

Can I do it?  Can I accomplish 30 goals (or as I prefer to call them adventures) in 30 days?

It all began at 4 am on January 21, 2010.  I woke up with the brilliant idea of making a list.  I know, I know,  making a list isn’t anything new.  But this list is something new.  Here is what the top of my word document looks like:

30 Adventures in 30 Days

written by Sabrina Lynn Domenosky

List created at 4:18 am on 1/21/2010 and will be accomplished by 2/21/2010

I have 30 days to get these 30 things done.  Some might call these things goals but I’m choosing to call them Adventures.  It’s more fun that way.

Some of these adventures are a little daunting, some are just shear fun, some are to improve my business, some are to improve myself, some of these my grandmother would certainly not approve of, and some are things that I’ve been meaning to do for months and months.

I know you’re dying to see this list.  And I would share it with you if I wasn’t a firm believer in the following statement:

“Do not tell the world what you intend to do; show the world.”

So every time I cross one of these off on my list I’ll post it.

Today’s adventure was already accomplished by 7:47 am.

#23 Give money to someone who has very little

A family member of mine needed some extra cash to purchase some necessities.  So without reservation I gave him my credit card number and said go ahead and order what you need.   I don’t expect to be paid back nor do I want you to pay me back.

That’s all for now.  Stay tuned to see what adventure comes next.

Day 1 of Avoiding Holiday Weight Gain

Happy Holidays!  How are you doing thus far?  Is your shopping done?  Are the stocking hung?  How about those greeting cards, did you get them out yet?

Now for the killer questions……How about your health?  Are you taking time out for you this holiday season?  How’s your nutrition?  Are you working out?  Are you already feeling guilty?

It’s a tough time of the year to be healthy.  Temptations are everywhere and time for working out is short.

So to help you get through this holiday season unscathed, I’m giving you the gift of knowledge.  I’ll be sending you a daily email to help you get through the holidays without falling off the wagon, and if you do happen to fall off the wagon I’m going to try and get you back on as quickly as I can.

So….On the first of (Christmas, Hannuka, Chinese New Year, etc, etc.) your trainers gave to you….

The Do’s and Don’ts of Holiday Office Snacking

Do set a specific snack time for yourself.  Sure the food will be out all day long but pretend it’s only available to you at 10am and 2am.   This is roughly when you should be having a daily snack.  This daily snack should be around 150 to 200 calories so please be careful when selecting your snack.

Do make yourself a plate or a napkin of snacks.  And limit yourself to ONLY 1 plate or napkin.

Do eat healthy well balanced meals.  This means breakfast, lunch and dinner.   If you’re full you’re less likely to break down and over snack.

Do try and wait until late in the day to sample Susie’s double chocolate sinfully good brownie.  Not only will it feel like a reward for using your will power, you’ll also be less likely to go back for seconds.

Don’t stand “chatting” and grazing by the snack stand.  That’s just asking for trouble.

Don’t mindlessly eat out of a large container of something.  It’s impossible to know your portion size.  Always put things on a plate or in a bowl.  If you don’t chances are good that you’ll over snack.

Don’t keep food at your desk.  If you insist on bringing holiday snacks to work put them somewhere away from your desk.  The bowl of pretty holiday candy on your desk looks nice but it’s too much of a temptation.

That’s all for today.  Tune in tomorrow when I reveal my favorite holiday trick.  It’s the trick I’ve been using to get me through the last 4 holiday seasons.  You’re gonna love it.

These Questions Could Change Your Life

Here’s a little something to get you thinking about what’s really important in your life.

What do the following questions all have in common?

* How many hours of sleep do you get each night?
* What is your cholesterol level?
* Where’s your blood pressure at?
* Have you ever had heart problems?
* Have you ever had problems breathing?
* How happy do you feel?
* How often do you feel anxious or stressed?

These questions have two things in common.

One, they are all questions I pulled directly from a life expectancy calculator.  You can take the online quiz by clicking on this link http://www.sonnyradio.com/realage.htm.  It’s one of the best I’ve seen, it’s free and it will only take 4 minutes out of your day.  I’m going to warn you it WILL get you thinking about the areas of your life that could use a little improvement.

I took the quiz and scored fairly well despite the fact that the quiz gods took years off my life for reasons I consider to be ridiculous.  You can find my score and the ridiculous reasons I lost years of my life posted on our facebook page at http://www.facebook.com/pages/Mequon-WI/Fitness-Together-Milwaukee/169180366600?v=app_2309869772.  Please add your score to the posting.  We would love to know how long you plan on sticking around.

The second thing these questions all have in common is the following:

“EXERCISE WILL IMPROVE YOUR SCORE ON ALL OF THEM!”  I hope you can see me yelling that at you.

It’s true, a regular exercise plan will improve your sleeping pattern, your cholesterol, your blood pressure, your heart, your lungs, your emotional well-being, and your stress levels.  This, in turn, WILL lengthen your life.

So….What are you waiting for?  And don’t say the holidays to be over….we’re sick of hearing that.  To be frank, it’s a ridiculous excuse.

Get out and move around.  If you would like to learn more about the most effective ways to be moving around check out our website at www.northshoreft.com or give us a call at 262-241-3530.

To A Loooonnnnngggg and Healthy Life,

Sabrina Lynn Domenosky and the Fitness Together Team

www.NothshoreFT.com.

Fitness Together Whitefish Bay
615 E Silver Spring Dr
Whitefish Bay, WI 53217
414-962-8889 Phone

Fitness Together Mequon
10974 N Port Washington Rd
Mequon, WI 53092
262-241-3530 Phone

Don’t Be a Victim of The Turkey

Only 2 days left.

What are you going to eat?  And how much of it will you be shoveling in?  Do you have your workout scheduled?  How long is it?  When are you going to squeeze it in?

What’s your plan man?

If you don’t have a one, I’m afraid you might be setting yourself up for overeating and being lazy!

I’ll share my Thanksgiving Day plan to give you some ideas.

6am…wake up (at mom’s house), drink a glass of water, eat a piece of fruit (not a homemade sweet roll that is sure to be sitting on the counter calling my name) and have a cup of green tea

7am…get my rear end outside for at least 45 minutes of cardio.  Probably an interval run because it will burn a ton of calories.

Drink a ton of water

9:00…breakfast.  I’m at mom’s so we’ll probably have eggs.  I’ll eat 2 eggs over easy with 2 pieces of whole wheat dry toast.  Protein (eggs) is great because it will keep me feeling full.

Drinking water – also keeps me feeling full

12:00…the big feast.  I’m focusing on veggies and turkey.  I’ll probably fill my plate 2/3 with veggies 1 piece of white meat (no gravy), and my one splurge will be the absolutely, fabulously, not at all healthy, sweet potato dish.

I will not be going back for seconds and I will not be munching on all the snacks that sit out all day (unless it’s raw veggies – no dip).

Drinking more water

2:00…If my little cousins are playing football or baseball in the backyard I’ll jump into a game and show ‘em who’s boss.  If they’re not playing, I’ll see who I can con into walking around the block with me.

Drinking even more water

3:30…This is when the dangerous desserts come out.  I know I’m having a sliver (SLIVER) of apple pie.  It’s my favorite.

Still drinking water

5:00…The only leftovers I will be taking home will be turkey and veggies.  And I’ll probably have a very small portion of those leftovers for dinner.

There you have it, my Turkey Day plan.  I strongly suggest you spend a little time thinking about your thanksgiving plan.  Trust me, it works.  If you really want to hold yourself accountable pre-write your workout and what you’re going to eat in your accountability journal the night before.  If you don’t think that will work then email your plan to your trainer.  That way you know if you don’t stick to your plan you’ll pay for it come Monday!

Enjoy your Thanksgiving!!

More Secrets to Low Calorie Dining Out

We’ve had a lot of clients asking us for more of our tips on dining out.  So without further adieu, I give you our list of tips for dining out.

1. Plan ahead (choose a healthy restaurant, look at the menu online and choose your meal in advance).
2. If you keep an accountability journal (I highly recommend you do) write your meal down before you go out.
3. Send the bread basket or the chips and salsa away (out of site out of mind).
4. Steer Clear of the following menu items (battered, braised, crispy, gravy, sauteed, fried, au gratin, and breaded).
5. Drink a glass of water as soon as you are seated (it fills you up and keeps your hands busy).
6. Limit your alcohol intake (I know it’s a tough one for most – but do try).
7. Eat slowly (put your fork down between bites).  Focus on enjoying the company your with.
8. Watch the portion size (order lunch portion or split your meal).

10 Tips to Cut Calories When Dining Out

This past weekend I took a quick trip to Chicago to visit my long lost sister.  We ended up in Downtown Chicago at Shaw’s Crab House (great seafood restaurant, I highly recommend it).

I could have easily scarfed down a 3,000 calorie meal there.  EASILY.

Instead, I stuck to my usual tricks, enjoyed my food immensely, and left without feeling guilty.

Anyone that has dined out with me will tell you that I ask a lot of questions and I make a lot of special requests.  Some call this picky, I call this healthy!

Feel free to adopt my questioning and requesting technique.  Here are a few questions I use often.

1. Can I get vegetables instead of a potato?
2. Can I swap a side salad for the french fries?
3. Dressing on the side, please.
4. And no croutons, please.
5. Hold the mayo, the cheese, the butter, the cream, the ranch, and all the other fat laden crap you normally put on there.  Please.
6. Would it be possible to get the veggies steamed without any oil or butter?
7. Could that be grilled instead of fried?
8. Could you add extra veggies to the  sandwich?
9. Can I have that with white breast meat instead of dark meat?
10. Could you please box up half of my meal in advance?

I’ve been ordering like this for years.  Once you start you’ll be amazed at how simple it is to switch things on the menu.

Here’s to enjoying your dining out experience without the guilty feeling.

Subscribe to our newsletter by clicking below.

http://www.northshoreft.com/Newsletter_form.php

Sabrina Lynn Domenosky

 

 

10 Tips to Cut Calories While Dining Out

This past weekend I took a quick trip to Chicago to visit my long lost sister.  We ended up in Downtown Chicago at Shaw’s Crab House (great seafood restaurant, I highly recommend it).

I could have easily scarfed down a 3,000 calorie meal there.  EASILY.

Instead, I stuck to my usual tricks, enjoyed my food immensely, and left without feeling guilty.

Anyone that has dined out with me will tell you that I ask a lot of questions and I make a lot of special requests.  Some call this picky, I call this healthy!

Feel free to adopt my questioning and requesting technique.  Here are a few questions I use often.

1. Can I get vegetables instead of a potato?
2. Can I swap a side salad for the french fries?
3. Dressing on the side, please.
4. And no croutons, please.
5. Hold the mayo, the cheese, the butter, the cream, the ranch, and all the other fat laden crap you normally put on there.  Please.
6. Would it be possible to get the veggies steamed without any oil or butter?
7. Could that be grilled instead of fried?
8. Could you add extra veggies to the  sandwich?
9. Can I have that with white breast meat instead of dark meat?
10. Could you please box up half of my meal in advance?

I’ve been ordering like this for years.  Once you start you’ll be amazed at how simple it is to switch things on the menu.

Here’s to enjoying your dining out experience without the guilty feeling.

Subscribe to our newsletter by clicking below.

http://www.northshoreft.com/Newsletter_form.php

Sabrina Lynn Domenosky

 

 

Realizing Your Destiny

I found it.  My voice.  My writing voice that is.  I looked all over the Kettle Moraine State Forest today trying to find it.  I searched high and low and finally after hours of thinking, meditating, and walking in the woods I found it.

I lost it when I got sidetracked by my business.  The business that is currently paying my bills.

But, I’ll tell you what.  Right now, where I’m at, I don’t even care about paying bills.

Where I’m at is a state of mind, a higher vibration, a super-charged energy pattern.  I don’t know what to call it.  It’s just the feeling I get.  Every cell in my body is happy and excited.

The creative being inside me is screaming to get out.  She’s yelling, “Sabrina, get your ass to a computer, put your fingers on the keyboard and let me go!”

When I get on this path it just feels right.  It feels like this is what I was put on this earth to do.  I feel like I have an unlimited amount of energy and I have an unlimited amount of knowledge to share with the world.

I’ll admit that over the past few months I’ve gotten sucked into society’s backwards views and I stopped sharing.  I started doubting myself.  I start thinking that I needed a PhD in order to give advice.  Or I had to be 100 years old in order help people.

But that’s bullshit.   I know I’ve been put here to help people, to inspire and to motivate people to live happier, healthier lives.

I can’t wait a minute longer, I have to go sprint down destiny’s path!

3 Reason to be Excited for This Weekend

Good Friday Morning Sabrina,

60 degrees and sunny tomorrow!  I hope you’re planning on getting outside.

I’m really excited about this weekend.  I’m so excited I can barely stand myself.  I skipped my cup of green tea (you should really think about switching from coffee to green tea…more on that in another email) this morning because I was afraid the caffeine might put me over the edge.  I have enough natural excitement this morning, I don’t need to add any more to it.

So why am I so excited that I actually skipped my caffeine?

1.  8 Hour Adventure in the Wilderness

Team Fitness Together will compete in their first Adventure Race this Saturday

It’s an 8 hour race at Lapham peak.  If you’re looking for something to do on Saturday come out to Lapham Peak in Delafield.  You can hike, you can bike, and you can be totally entertained watching me and Holly run around in circles (yes – we’re navigationally challenged) trying to find check points in the woods.  Click here for details on Lapham Peak.

If you’re interested in watching any of the race reply to this email and I can give you details on the best places to enjoy the entertainment.  You can click here for details on the race Adventure Race.

2.  Outdoor Gear on Sale and Raffle Drawings

Erehwon’s Grand Opening Sale starts today

I love a good raffle as well as a good sale.  I just got off the phone with the manager over at Erehwon in the Bayshore mall and their 10 day grand opening celebration starts today.  He told me they have amazing deals going on as well as multiple raffle drawings.

Erehwon is one of my favorite outdoor gear stores and I’m thrilled that they have a store so close to us.

3.  Did I mention it’s going to be 60 degrees and sunny tomorrow?

Enjoy the fresh air.  Get some cardio in.  Come and visit us at Lapham Peak.  They are still looking for a few volunteers – if you’re interested let me know.
Have a Fabulous Weekend,

Sabrina Lynn Domenosky and the Fitness Together Team