Exercise is boring. It’s hard and it can really be difficult to see the point sometimes. If you get on the treadmill and run for ten minutes or an hour you always end up in the same place. If you go lift weights you just end up putting them right back on the rack where they started. It’s enough to drive somebody insane because it all seems like a whole lot of work for a whole lot of nothing.

Think about all of the stuff you could be doing in the time it takes you to do your workout. Then there is the time it takes to travel to and from the gym, shower and all of the extra stinky laundry. Let’s not forget the fact that exercise can be really hard! You sweat and breathe heavy. All that lifting makes your muscles sore and if you’re doing it right it will exhaust them. Results can be very slow. You aren’t bigger after each workout. The cover of magazines lie when they say they can get you six pack abs after two weeks of working out 12 minutes a day. No wonder people just sit around most of the time.

If you identify with the sentiments above then here is the solution: stop working out; stop exercising. I’m serious. Replace all of this nonsense with something better: TRAINING. Training is specific and focused. It involves measured improvement. When you get on the treadmill or lift a dumbbell what the heck are you doing? What are you working for? Fill in the blank: I am training for __________. Is it a marathon? Is it to be a better basketball player? Is it to become stronger? Are you training to keep up with your kids or grandchildren?

Exercise CAN seem pointless when you don’t have a goal in mind. When you adopt an attitude of training it can change everything about your life and your health. I can’t count the number of success stories I have heard that start out with somebody taking a challenge. Maybe it was a 5k race, a pedometer challenge at work, or joining a city league sports team. Everyday people start their journey to fitness and better health with something they think is just on the other side of the limit of their abilities. Pushing these limits is how we become stronger. I’m not just talking about stronger in the sense that you can lift more weight. I mean you become a tougher person who is better able to identify and conquer goals in ALL aspect of life. Also you will find the ability to harness great power in dealing with the stresses and challenges of life.

Training is not just about moving and sweating. Training is planning, plotting and scheming a way to reach your goal. This is mental exercise. It’s cardio for your soul. Training is transformative. You start out weaker and untrained and you progress until you are skilled, strong and able. Training has the power to enhance every aspect of your life. Proper training requires a good balance of work and rest. If you are in training you need to eat appropriately and with a purpose. You begin to manage your time and plan your day. You connect with others who are training for a similar goal. You start to feel accountable for the way you live your life and conduct your training.

Now that you’re all revved up and ready to run through a brick wall or climb Mt. Everest (you are right?) let’s talk about how you begin training.

1) Find a Challenge Notice I didn’t say “Find an Easy”. Pick something that makes you wonder if you can actually get it done. Maybe it’s a 5k or a 50k. Maybe it’s a slam dunk or 100 sit ups. Whatever it is it must be challenging for you.

2) Find a Mentor Who has done the thing that you are looking to do? You may not know them personally. Maybe your mentor wrote a book about your challenge? Maybe there is an online forum or a website. Whoever your mentor is and wherever you may find them they are crucial to beginning your training.

3)Identify the Skills You Need It’s tempting to just jump into the activity but this step is crucial. If you can’t identify the skills you need to gain then your training won’t be effective. For example if you want to run a marathon you need to develop cardiovascular strength and endurance, learn to manage fluids and nutrition, condition your joints, muscles and tendons, etc. Once you identify these skills then the next step becomes clear.

4)Develop a Training Plan This is where your mentor comes in really handy. Your mentor can provide you with training activities that will help you prepare. Schedule these training activities to develop the skills you have identified. Remember that it is just as important to schedule your rest as it is to schedule your work.

5)Plan Your Victory Party when you conquer a challenge you deserve a reward. Are you going to treat yourself to a vacation? Maybe a shopping trip, or an ice cream cone? Whatever it is you choose, you deserve to revel in your awesomeness. One thing you will find is that looking back and seeing how far you’ve come is often the greatest reward.

6)Work Your Plan Since you have carefully planned your work, now you must work your plan. Hold yourself accountable to what you have come up with. Work with your mentor to adjust parts of the plan that may not be working out for you.

7)Repeat Don’t stop after you reach one goal. Make plans for the next boundary to push. Each accomplishment will give you momentum for your next challenge.

Think about this: How often do you feel like a champion? If you haven’t felt this way in a while or ever then it’s time to start training. Absolutely anybody can do it. If you adopt the principles of training then you will feel healthier and more empowered than you could ever imagine.

I know some of you have great training stories. Send me your story at staff@yourbodyofhealth.com. If I publish your story on this blog I will send you your own Body of Health Training T-Shirt.

This is an entry for the Body of Health Chiropractic & Wellness Healthy Super Bowl Snack Recipe Contest. If you would like to vote for this recipe please visit our Facebook fan page and click the “Like” button. Then visit the page for this event and click “Like” for this recipe.

Bring It Buffalo Chicken Dip!

About 10 oz cooked chicken chopped (The kind that sounds good to you: canned, breast meat 1 or 2 pieces, tenders a handful, but skip the skin and bones). Chop it as small as you like for bite size. I like big chunks for this one, feel more like I’m eating a wing. Add more or less as you like it.

¼-1/2 cup Franks Hot Sauce. Yes, Frank’s. Start with the lesser amount and add to taste.
1 cup Greek style plain yogurt (Fage 0% fat if you’re watching fat grams)
½ cup your favorite Low Fat/Low Calorie Ranch style dressing
1 cup Low Fat shredded cheese (Mozerella is my pick).
Cayenne pepper to taste if you need more kick!
Lots of celery, washed and chopped into sticks.

Mix yogurt, ranch, cheese, hot sauce and cayenne well then add the chicken. Stir well. Serve with celery sticks pre-loaded for the crowd, or use them like spoons for dip and eat. Who says you can’t have guiltless chicken and dip during the Superbowl??? Double the recipe for the whole gang. You’re gonna need it. They’ll be impressed. YOU are the MVP of Superbowl flavor.

This recipe is a contest submission and is not produced nor endorsed by Body of Health

This is an entry for the Body of Health Chiropractic & Wellness Healthy Super Bowl Snack Recipe Contest. If you would like to vote for this recipe please visit our Facebook fan page and click the “Like” button. Then visit the page for this event and click “Like” for this recipe.

Autumn Chopped Salad

Ingredients
*6 to 8 cups chopped romaine lettuce
*2 medium pears, chopped
*1 cup dried cranberries
*1 cup chopped pecans
*8 slices thick-cut bacon, crisp-cooked and crumbled
*4 to 6 oz. feta cheese, crumbled
*Poppy seed Salad Dressing (I like T. Marzetti)
*Balsamic Vinaigrette (I like Newman’s Own Light Balsamic Vinaigrette)

Instructions
*On a large platter, combine the lettuce, pears, cranberries, pecans, bacon and feta cheese. Drizzle generously with poppy seed dressing, followed by some of the balsamic vinaigrette. (I would estimate that I used about a cup of dressing: 70 percent poppy seed dressing and 30 percent balsamic vinaigrette) If you prefer your salad to have more dressing, feel free to experiment with the combination.

This recipe is a contest submission and is not produced nor endorsed by Body of Health

This is an entry for the Body of Health Chiropractic & Wellness Healthy Super Bowl Snack Recipe Contest. If you would like to vote for this recipe please visit our Facebook fan page and click the “Like” button. Then visit the page for this event and click “Like” for this recipe.

Dough:

¾ c. warm water, 110-120f
2 ½ c. whole wheat flour
1 tbs extra virgin olive oil
2 tbs garlic salt
2 tbs quick rise yeast
Combine all ingredients in a food processor with the dough blade, pulse for 30 to 45 seconds or until a ball of tacky dough is formed. If you use a Kitchen-Aid this might take longer, or if you use your hands its going to take even longer still. You want to have tacky dough that holds its shape fairly well. You might need to adjust the flour, add a little if the dough is really wet and super-tacky.. if the dough is really dense, its almost best to just start over. Dough making is part science and part art!
Put dough in a well oiled bowl, cover with plastic wrap for an hour or until the dough doubles in size.

Pizza:

1 ball of dough (above)
1 green bell pepper
1 small onion
20 slices of turkey pepperoni
2 c. chopped fresh spinach
¼ c. diced jalapenos
3 tbs. pesto
Pre-heat oven to 500f
Coat pizza pan with Pam spray, and a light dusting of cornmeal
With a rolling pin, roll out the dough to about ¼” thickness, transfer to the pizza pan and trim the edges of dough to fit the pan.
Pre-bake the pizza crust for 5 minutes or until it forms several large air pockets and starts to brown along the edges.
Remove the crust from the oven, apply the toppings;
Pesto spread out evenly with some of the jalapeno
Half of the spinach
Onion, bell pepper, pepperoni
The rest of the spinach
The rest of the

Return pizza to oven at 500f, cook for 10 minutes or until the edges of the crust are dark brown and the toppings are starting to char.

Let the pizza cool for 5 minutes, if you can.. you know what to do from here.

This recipe is a contest submission and is not produced nor endorsed by Body of Health

This is an entry for the Body of Health Chiropractic & Wellness Healthy Super Bowl Snack Recipe Contest. If you would like to vote for this recipe please visit our Facebook fan page and click the “Like” button. Then visit the page for this event and click “Like” for this recipe.

Spicy Corn

6 cans shampoeg (spelling??)
2 8oz light cream cheese
3tbs milk
Garlic powder to taste
1/4-1/2 can of chopped jalapeños (more if you like it REALLY HOT)

Mix it all together bake at 350 until bubbly…..

It is SOOOOO GOOD!!!! Goes well with chili, tacos, anything BBQ’d….actually goes well with everything.

This recipe is a contest submission and is not produced nor endorsed by Body of Health

This is an entry for the Body of Health Chiropractic & Wellness Healthy Super Bowl Snack Recipe Contest. If you would like to vote for this recipe please visit our Facebook fan page and click the “Like” button. Then visit the page for this event and click “Like” for this recipe.

This recipe may sound weird, but trust me, it is amazing, truly a ‘lick the bowl’ type item. Very VERY healthy when compared with “regular chili” people eat at the super bowl.

Ingredients:

1 lb. bulk sage sausage or your favorite sausage

1 15-oz. can cannellini beans, drained

1 can pumpkin (the real stuff)

1 cup chunky-style chipotle salsa or other salsa

1-1/2 cups water

1 3.5-oz. pkg. herb-flavored goat cheese, crumbled

Fresh Sage

Directions:

In large saucepan cook sausage over medium heat until brown and no pink remains, stirring to break up; drain fat. Stir in beans, squash, salsa, and water. Bring to boiling; reduce heat. Simmer, uncovered, 10 minutes, stirring occasionally. Serve in bowls; sprinkle goat cheese and fresh sage on top. Makes 4 servings.

This recipe is a contest submission and is not produced nor endorsed by Body of Health

This is an entry for the Body of Health Chiropractic & Wellness Healthy Super Bowl Snack Recipe Contest. If you would like to vote for this recipe please visit our Facebook fan page and click the “Like” button. Then visit the page for this event and click “Like” for this recipe.

Veggie Ham Crescent Wreath.

I’ve made this as an appetizer for Christmas and it was soooo good!

2 Tubes (8oz each)refrigerated crescent rolls
1/2 cup spreadable pineapple cream cheese
1/3/ cup diced fully cooked ham
1/4 cup finely chopped sweet yellow pepper
1/4/ cup finely chopped green pepper
1/2 cup chopped fresh broccoli florets
6 grape tomatoes, quartered
1 tablespoon chopped red onion

Remove crescent roll dough from tubes DO NOT UNROLL. Cut each into eight slices. Arrange in an 11 inch circle on a 14 inch pizza pan. Bake @ 375 for 15-20 minutes or until golden brown. Cool 5 minutes before carefully removing to a serving platter; cool completely.
Spread cream cheese over wreath.; top with ham, peppers broccoli, tomatoes and onion. Store in the refrigerator.

YIELD: 16 appetizers

This recipe is a contest submission and is not produced nor endorsed by Body of Health

This is an entry for the Body of Health Chiropractic & Wellness Healthy Super Bowl Snack Recipe Contest. If you would like to vote for this recipe please visit our Facebook fan page and click the “Like” button. Then visit the page for this event and click “Like” for this recipe.

Fruit Salsa with Cinnamon Chips

I make this every year for our Easter Egg Hunt crowd (60 kids + parents) Everyone loves it and it’s gone fast! To make it even more healthy, I buy the uncooked tortillas from Costco because they don’t have any preservatives in them, only 4 ingredients I think, and cook them on a dry griddle. Oh, and I go really light on the butter, sugar, and cinnamon.

1 Cup finely chopped strawberries
1 medium navel orange, peeled and finely chopped
3 medium kiwifruit, peeled and finely chopped
1 can (8oz) unsweetened crushed pineapple, drained
1 Tablespoon lemon juice
1-1/2 teaspoons sugar

CINNAMON CHIPS
10 flour tortillas (8 inches)
1/4 cup butter, melted
1/3 cup sugar
1 teaspoon ground cinnamon

In a small bowl, combine the first 6 ingredients. Cover. Refrigerate until serving.
For cinnamon chips, brush tortillas with butter; cut each into 8 wedges. Combine sugar and cinnamon; sprinkle over tortillas.. Place on ungreased baking sheets. Bake @ 350 for 5-10 minutes or just until crisp. Serve with fruit salsa.
YIELD: 2-1/2 cups salsa, 80 chips

This recipe is a contest submission and is not produced nor endorsed by Body of Health

This is an entry for the Body of Health Chiropractic & Wellness Healthy Super Bowl Snack Recipe Contest. If you would like to vote for this recipe please visit our Facebook fan page and click the “Like” button. Then visit the page for this event and click “Like” for this recipe.

Separately I don’t like many of these ingredients. Combined they are glorious!
1can black eyed peas
1can shoepeg corn (white corn)
2avacados (chopped)
3roma tomatoes (chopped)
1bundle cilantro (chopped)
1bundle green onions (chopped)
Chill

Dressing:
1/4cup olive oil
1/2cup red wine vinegar
1tsp cumin
1/4tsp salt
1/8tsp pepper
2 cloves garlic ( 2 pieces of bulb)

Pour dressing before serving.
Serve with pita chips

This recipe is a contest submission and is not produced nor endorsed by Body of Health

This is an entry for the Body of Health Chiropractic & Wellness Healthy Super Bowl Snack Recipe Contest. If you would like to vote for this recipe please visit our Facebook fan page and click the “Like” button. Then visit the page for this event and click “Like” for this recipe.

Roasted Chickpeas:
2 teaspoons chili powder
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1 1/2 teaspoon ground cumin
1 teaspoon sea salt
1 tablespoon fresh lime juice
2 tablespoons water
1 (15 oz.) can of chickpeas, drained and rinsed

For the Fajitas:
1 tablespoon olive oil
1 onion, sliced
1 clove garlic, minced
3 bell peppers (any color), sliced
8 ounces sliced mushrooms
1 tablespoon chili powder
1 teaspoon ground cumin
1/2 teaspoon oregano
salt and pepper, to taste
juice of 1 large lime
1/3 cup chopped cilantro

For serving:
Whole wheat or spinach tortillas
diced tomatoes
avocado slices
plain Greek yogurt
lime wedges

To roast the chickpeas: preheat oven to 400. In a medium bowl, combine
chili powder, garlic powder, onion powder, cumin, salt, lime juice and
water. Stir in chickpeas. Place seasoned chickpeas on a baking sheet
that has been sprayed with cooking spray. (I lined my pan with foil
first for easy clean up.) Bake for 25-30 minutes, stirring once during
cooking, until chickpeas are slightly crispy.

While the chickpeas are roasting, in a large skillet, heat oil over
medium high heat. Add onions, peppers, and mushrooms. Cook for 5
minutes.

In a small bowl, combine chili powder, cumin, oregano, salt, pepper,
and lime juice. Pour mixture over vegetables and cook for another 4
minutes, then add garlic and stir one minute more, or until vegetables
are tender. Stir in the roasted chickpeas and fresh cilantro and
remove from heat.

Spoon roasted chickpea and vegetable mixture evenly down the centers
of warm tortillas, and garnish with tomatoes, avocado slices, and
Greek yogurt. Roll up tortillas, and serve immediately.

This recipe is a contest submission and is not produced nor endorsed by Body of Health