Our Blog

Cape Cod Health And Wellness Retreat 2016 Pictures

Cape Cod Retreat 2016 follow up information

Hello Tribe!
Day 3 of being back to reality and we surely hope you are remembering and reviewing everything you wrote in your journals! 🙂

We thought that we would send along some helpful reminders from our workshops to keep you motivated!

~From Coach Mike’s The Natural Cleanse –
Meditation:
http://www.fragrantheart.com/cms/free-audio-meditations/healing/clear-and-balance-your-chakras

~From Coach Kelly’s Part 1 of Unveiling your inner nutritionist; Relaxation-
Ghandi: “There is more to life than increasing its speed”

How you react to stress may influence the relaxation technique that works best for you:

  • The “fight” response. If you tend to become angry, agitated, or keyed up under stress, you will respond best to stress relief activities that quiet you down, such as meditation, progressive muscle relaxation, deep breathing, or guided imagery.
  • The “flight” response.If you tend to become depressed, withdrawn, or spaced out under stress, you will respond best to stress relief activities that are stimulating and energize your nervous system, such as rhythmic exercise, massage, mindfulness, or power yoga.
  • The immobilization response.If you’ve experienced some type of trauma and tend to “freeze” or become “stuck” under stress, your challenge is to first rouse your nervous system to a fight or flight response (above) so you can employ the applicable stress relief techniques. To do this, choose physical activity that engages both your arms and legs, such as running, dancing, or tai chi, and perform it mindfully, focusing on the sensations in your limbs as you move.

~From Coach Mike’s Mind Body Connection –
Meditation:
http://lisacampion.com/wp-content/uploads/2012/11/Basic-Grounding-Meditation.mp3

~From Coach Kelly’s Part 2 of Unveiling your inner nutritionist; Quality
Anonymous: “The discovery of a new dish does more for the happiness of mankind than the discovery of a new star.”

Food is energy, food is love, and food is really information.  What information do you want your body to receive?  Are we on the “good page” or “bad page”.  How do you want to show up in the world.  When you show your body and mind love with nutrition it shows up to everyone around you and magic starts to happen!  A healthy body is a healthy mind and vice versa.

Please remember, stay connected with us and let us help you.  How?  There are a few ways…call us 888 707 1102, join our facebook page and share everything you’ve learned.  Everyone can benefit from the education.

Club Inhale / Exhale offers the new “The Weight is Over” Programs

  • 6 Months Plus Program – learn EVERYTHING about Health and Wellness at your pace with you personalized coaching program!
  • Total Nutritional Transformation Program – Demystify your nutritional battles and start developing your new lifestyle!
  • 90 Day Healthier Body Program – What you learn in 90 days could change your life forever!
  • 10 Weeks to Unveiling Your Inner Nutritionist – Customized for you!  If you’ve ever struggled with finding a way to a deep, happy and healthy connection with your body and food, this program is for you.

Please share!

Can’t wait to see you all again,

Coach Kelly and Mike

Cape Cod Health and Wellness Retreat 2016 – your recipes!

Yes, this is the lunch we made, real picture above!  We all packed it up and ate lunch on the beach then took the kites for heights!

Watermelon Salad – if you have never tried this before…you’re missing out!

2 Tb white wine vinegar

1 lime zested and juiced

1/4 c extra virgin olive oil

1 red onion, THINLY sliced

4 c seeded watermelon chunks

1 c crumbled feta

1/4 c mint chiffonade

2 c baby arugula

6 c Quinoa

4 boneless skinless chicken breast

Add the vinegar, lime zest and juice to a small bowl.  Whisk in the olive oil and season with salt and pepper.  Add the thinly sliced red onion and let marinate for 10 min as you prepare the rest of the salad.  Add the watermelon, feta, mint and arugula to a large bowl.  Toss with the vinaigrette and serve immediately after dressing.

Coach Kelly’s version:

I forgot mint, so – oh well! But it really does add a whole new excitement to your palette.  Don’t forget the mint! 🙂  I purchased Bulgarian feta – very potent!  New flavor for everyone and they loved it!  I added only 1/4 of the onions to the dressing and gave it a shake, then served and used the rest of the onions as a part of the salad.  I find that whole red onions is A LOT of onion.  You choose.  How we built it…add arugula first, then quinoa, chicken, top with watermelon, feta and all remaining items.  We packed this and a piece of fruit for lunch and took it to the Lavender Farm, then headed to the beach and gobbled it up with our toes in the sand!  Then we took the kites to flight…

Mediterranean chicken-(Great for big group and only one dirty pan) Brandie’s Version:
Ingredients: (feeds about 6)
Vidalia onion chopped (about 1/2-3/4)
3 cloves garlic minced
small container sliced mushrooms
big chopped tomato ( i have also used cherry or grape tomatoes)
jar of artichoke hearts
jar of sun-dried tomatoes (chopped or julienne cut)
1/3-1/2 cup chopped Kalamata olives
~1-2 pounds chicken (I tenderized breasts between wax paper then chop in bite size pieces)
bag of baby spinach
olive oil
~2-3 tablespoons balsamic vinegar
fresh parsley (handful)
fresh oregano (handful)
fresh basil (I use a couple handfuls- I love basil:)

Instructions:
1. In large skillet, sauté chicken in olive oil. (put to side in another dish)
2. Add onions to pan for 3- 4 minutes, then add garlic for 1 minute more.
3. Add Mushrooms and sauté for 4-5 minutes more.
4. Add balsamic vinegar & toss in tomatoes, sun-dried tomatoes, olives and artichokes and stir for a few minutes.
5. Add chicken back into pan for a few minutes more.
6. Toss in Spinach and fresh herbs for 1-2 minutes
7. Garnish with more basil.
Serve as is or over pasta, rice, quinoa…Delicious the next day as well!
Enjoy!

Coach Kelly’s version at the Cape Cod retreat – #CCR16

2 fresh Garlic cloves

16oz Jar of artichoke hearts (a mondo huge one!)

8 oz. Jar of Kalamata olives (pitted)

9 large sun-dried tomatoes (not in oil)

4 skinless boneless Chicken breasts – cubed

6 cups cooked quinoa (add about 1/4c olive oil to quinoa after it’s cooked and resting overnight)

10 cups fresh, raw spinach

Chop first 4 ingredients to make “salsa”, add to medium bowl, marinade overnight.  Cooked chicken, add to bowl, rest overnight.  Eat next day, layer:  Spinach, Quinoa, Chicken breast, and then top with olive salsa!  Done.  We all packed this and some fruit into our Club Inhale Exhale lunch bags and took it out on the Bass River!  When we got hungry, which wasn’t long into the trip, we pulled up onto a beach and ate.  Who doesn’t want to do that!?  We all dream about doing these things and most of us never make the time for it – come join us next year, it’s guaranteed to get you to make your dreams come true 🙂

Overnight Oats – great for kids and adults, “tastes like candy!”
1/2c unsweetened Almond milk
3/4 Tb chia seeds
2 Tb peanut butter
1 Tb honey
1/2C oats
Cover, shake, refrigerate.  In the morning, grab and go!
Try with cashew milk, or traditional milk or almond butter!   We added fresh sliced bananas and pears to ours!

 

13 Fitness and Nutrition Tips For Your Best Body

You know that diet and exercise are important when it comes to creating your best body, but you may be overlooking other techniques for getting into the best shape.

Turn the following 13 simple tips into habits and watch as your body transforms.

1) Eat a Smart Breakfast.
Most people load up on carbohydrates and simple sugars for breakfast. Cereal, pastries, smoothies and juice are all poor choices when it comes to starting your day off right. Center your breakfast around protein and healthy fat, and you’ll have energy for hours. Try a protein shake, eggs, lean breakfast meat, or a handful of nuts.

2) Get More Sleep.
If you’re not getting at least 8 hours of sleep each night then you could use more sleep. This is especially true if you’ve reached a plateau with weight loss. Give your body the 8 hours of sleep each night and make weight loss easier.

3) Just Do It.
If you’re really ready to achieve your best body ever, then dig down deep and commit. As Woody Allen famously said, “80% of success is showing up.” This is absolutely true when it comes to fitness. Show up to your workout. Even if you’re tired. Even if you’d rather be doing something else. Just do it.

4) Plan Ahead.
Take one day each week to plan your healthy meals for the following week. You don’t have to do all the shopping and cooking on that day, simply jot down what you plan to eat. This small act of planning ahead will keep you on track with healthy meals even when the week gets crazy busy.

5) Cut Out Gluten.
Many people don’t realize that they have a certain level of sensitivity to gluten, which causes intestinal inflammation and bloating. Also, gluten-filled foods are typically high in carbohydrates, which contribute to weight gain. When you cut gluten-filled items from your diet don’t fall into the trap of simply replacing those items with other high-carb items. Choose non-packaged, whole foods instead.

6) Believe In Yourself.
Do you believe that you have what it takes to transform your body? If you want to succeed in weight loss then you have to believe that it’s possible. Give yourself a pep talk and dig down deep for the courage and discipline to apply these healthy changes to your life.

7) Eat Less Dairy.
Dairy products like cheese or cream add extra fat and calories to your meals. Pass on the dairy and you’ll eliminate unnecessary calories, making weight loss quicker.

8) Sleep and Wake at the Same Time.
This tip sounds so simple, and yet it’s a powerful way to increase your daily energy. Get your body on a schedule and watch how much more productive and energetic you become.

9) Include Veggies at Every Meal.
Most people aren’t too crazy about vegetables, and probably eat less than they should. Make it a point to include a vegetable with each of your meals – even breakfast. The increase in fiber and other nutrients will give your body that extra boost that you’re looking for.

10) Ditch Packaged Food.
Throw out those packaged foods! This is one of the easiest things you can do to achieve quicker weight loss results. Packaged foods contain chemicals and additives that will slow your fitness results.

11) Drink More Water.
Being hydrated is key when it comes to creating your best body. Drink water throughout your day and limit caffeinated beverages to once daily.

12) Forget Artificial Sweeteners.
Sure, these sweeteners don’t contain calories, but they are known to increase your appetite and cravings for carbohydrates. In the quest for your best body, put down the diet soda and reach instead for some water.

13) Exercise With a Pro.
Are you exercising as efficiently as possible? Do you challenge your muscles enough during each workout? Are you keeping the routine new and fresh? These are all factors that will be taken care of for you when you work with a trained fitness professional. Working with a pro ensures that you make the most of your exercise time.

So there you have it, 13 tips that will take your results up a notch.

If you haven’t joined one of our programs yet, now is a great time to start. Together we will get you focused on your goals with our results-driven method.

Call or email today to set up your first workout.

Fields marked with an * are required

Wine & Cheese Soiree

Friday July 22nd, 2016 7pm  Come and see Pippin Illustration Fine Art and we are going to have a surprise for everyone!

Our next one will be held Friday August 18th, 2016 7pm

Please join us for a wine & cheese soiree – Hosted by Kelly and Michael!

Let’s reconnect and tell us how you’re doing!  Attire is casual, bring a friend or co-worker.

wine and cheese soiree

RĂ©pondez, s’il vous plaĂ®t to: Info@ClubInhaleExhale.com

This event will be held at 530 Boston Rd Billerica MA 01821

Call 888 707 1102 with questions.

See you there,

Coaches Kelly and Mike

Why are you so afraid of change

What are you so afraid of? Here’s my thoughts on what and why we are afraid of change….
it’s because we allow society to define us. WHAT? Yes.

If we try to change something about ourselves from the inside out, well then we will have to explain to others why did are trying to make a change.

Pick something.

Now think about working on changing that.
Right away, did you think of 1,000,000,000 ways not to do change or do what you want to do? I bet you did! 🙂

If you didn’t then why the hell haven’t you done it yet?

Doh.

Here’s a very personal example of how society worked on defining me and here’s what I did about it and will do about it.

I guess this story is my way of telling the world to keep your opinions to yourself and stop putting crap into other people’s space. It’s not your space to take!

OK, to my story. I spent a weekend in NH about 3 years ago, it was summer and we were at a lovely place on the water, the sun was out, etc…you get the picture.

At that time I was 132 lbs 5′ 7″ and about 18% body fat. BOOM. What does that mean? It means I ate right for my goals, it means I woke up at 4am every day to exercise my heart, my body and my soul. It means I took time to take care of myself. Also, I got so many “wrong” comments and assumptions thrown at me at that height, weight and being that lean….ugh. Does this happen to you, do people try to define you without knowing you? Do you define others consciously or unconsciously?

Back to the place on the water….I was checking in and wearing a v-neck sleeveless workout top to keep cool and comfortable. Just as the Innkeeper was beginning to show us around, he stated – STATED – not asked, not a conversation with me, he stated, “oh, you must be a swimmer.”

Honestly, I didn’t even know that was directed toward me. Here’s why……

1. He put his definition of what [he thought] I do into the space in the room.
2. He put his definition of how I look into the space in the room.
3. He didn’t ask me directly.
4. He didn’t ask period.
5. I CAN’T EVEN SWIM!!!! So why on Earth would I think that he was “talking” to me. He clearly defined me in his mind already as a swimmer.

What a dumbass!

My response when I realized he was “space talking” to me…. “No.”
Him: (….waiting for me to say more….awkward 3-5 seconds go by…for him it was awkward, not me. I was quite confident with my response of no.) “oh.”

And then we moved on to the task at hand, showed me around and get me to my room, thank you.

Do you get frustrated when people define you? There was no way I was going into the description of, I get up at 4am, I eat for my goals, I…blah, blah, blah…you know why? He wasn’t worth it because he already had a story made up, a definition of me. When you define those around you knowing them or not, you screw with their world and space. Knock it off!

Ask people, “Hi there, you are very fit and I am curious how you manage to get it done, do you have a minute to tell me about it?”

I could have been a damn ballerina….

Fitness and nutrition is NOT about how you look, (It’s so sad that society surely defines it that way though) it’s about how you manage your body, mind, soul, chemical and hormonal balances, feeding routines, emotions, health and wellness.

If I had to change again, I would do it because now, I am not afraid to tell people that they are incorrect about who I am, what I do, why I do it, especially when they respect my space and don’t define me. You don’t respect my space, you don’t get my respect.

So, why are you afraid to change when it comes to your fitness, nutrition, health and wellness?

Are people defining you and making you feel like they’re taking your space?

I’d love your feedback and input and if you need help on making changes you need to REGISTER TODAY!

Coach Kelly

Banner for Premium Packages - Copy

Interview with Billerica Chiropractic

We are turning the tables!
We are so excited for this opportunity! Club Inhale / Exhale coaches will be interviewing Dr. Sandy Chapnick of Billerica Chiropractic on Tuesday June 14th at 7pm on Dr. Chapnick’s show, “You and Your Health”!
 
Dr. Chapnick has invited us to the studio numerous times interviewing us on how we help the community and now we are flipping out and flipping it! Fun!!
Tune in on BATV (Billerica Access TV) to see how this happens! 🙂
 
Check out some information and laughs from our last show…
See you soon!
Coach Kelly, Mike and Dr. Chapnick

how to get the sculpted look!

…..and the fun doesn’t stop! We are over the moon with excitement, this is really a dream come true for us!

Here is our next blessing: Justin

Well, can you believe how much Justin changed?  We could just explode with happiness!

Here’s our next super-super “wall of fame” member…. you ready to be on our wall of fame?

Justin found Club Inhale / Exhale through a Google Search, he says that he was “really having a hard time finding a trainer outside of a typical gym setting and was keen on finding someone that had stage experience.”  He says, “to be honest there weren’t many [experienced stage prep coaches] in Boston/greater Boston that fit both criteria” and that “there were plenty of gyms with in-house trainers but very slim pickings when it came to exactly what I was looking for.”

Justin connected with Coach Mike by phone and the rest is proof that when you are coachable, it can happen for you too!  Congratulations on getting exactly what you wanted Justin!

Justin Before and After - Copy

Fill Out The Form Below For Your Free Strategy Session!

We respect your privacy. Your info will never be shared.

eat ice cream and lose 40+lbs

Hey all,

We are so glad to hear all the “at-a-girl” and “nice work!!” and exciting feedback from Becky’s success and Wall of Fame photos! Great job again on over 40lbs lost, Becky!

Here’s our next superstar, Chris.  Can you believe that Chris is 60+.  He’s lost 40lbs while working with Coach Kelly and guess what? He did it while eating ice cream almost every night.
How? What the heck?…yes!  

Chris was really dedicated to losing weight for a plethora of health reasons and wow, what a success story!  Chris and I worked in harmony for almost a year and  on customized a full nutritional design and plan with strategies to supersede his goals.  Chris was highly skeptical at first, but those first 25lbs slipped away even after balancing his favorite foods with ice cream at any time he liked!

Chris joined Club Inhale / Exhale after seeing the results and success of his wife while working with Coach Kelly as well.  He didn’t want to be left behind!  So our point is, YES YOU CAN…even after age 60! and eating ice cream at your heart’s desire!

Congratulations to Chris on a job very well done, we love you!

Chris Before and After - Front

Fill Out The Form Below For Your Free Strategy Session!

We respect your privacy. Your info will never be shared.

Meet some famous folks!

Hey all,

We are dedicating this series of newsletters to our SUPER-SUPER clients (well, we always do) but these will be different!

We are celebrating our “Wall of Fame” at the Club. These members have proven that focus and dedication to themselves is where the hot spot is at! They are doing what most “think” is impossible!

Each of them have found their fountain of youth and they’re waiting for you to join us and be your best Self!

These are in no particular order cuz they’re all chock-full-of-awesomeness, so let’s do this…..

This is Becky:
Becky lost 43 lbs! WOW! Becky was introduced to Club Inhale Exhale through her husband that was taking part in our fitness classes. Becky has been a client for almost a full year now! Becky lives in Billerica, has served in the military and now maneuvers around in the mud, water and obstacles of the famous Spartan Races! Becky is a hard worker and her success at Club Inhale / Exhale proves it! Great job Becky!

Becky Before and After

Fill Out The Form Below For Your Free Strategy Session!

We respect your privacy. Your info will never be shared.