A JOURNAL OF HOLISTIC FITNESS & HEALTH

COOKIES BY CRAWFORD

WORKOUT OF THE MONTH

WATERING THE GARDEN II

5 PHASES OF YOUR WORKOUT

BREAKING DOWN THE WORKOUT SESSION

GRATITUDE
AN IN DEPTH LOOK AT GRATITUDE

ISSUE 5 JUNE 2006

LIFESTYLE FOCUS
THE
 Publishers
Introduction Linda Crawford
Karl MacPhee
Donna Woodhouse
3 An overview of this month’s issue.
Design
Features Karl MacPhee
KMP Training Solutions
8 Gratitude
Cover
Linda Crawford
Karl MacPhee
Photo by Karl MacPhee
10 5 Phases of your workout
Karl MacPhee
Archives
Archives can be sent upon
Watering the Garden Request at :
kmptrainingsolutions@shaw.ca
13 Cookies by Crawford
The Lifestyle Focus
Workout of the Month Is published monthly and is
distributed exclusively to our
clients and colleagues with
9 In depth look at the 5 phased the intention of holistic
workout fitness education.
THE LIFESTYLE FOCUS
HOLISTIC FITNESS & HEALTH
OF
A JOURNAL
 Welcome
Welcome readers,
May has come and gone, now we are
into the summer weather, more and
more people are active in the river val-
ley and Edmonton has plenty of events
planned for the next 2 months!
As I was riding my bike through the
River Valley this month, I was often
thinking about how nice it is to ride
without having to get all bundled up in
the cold and snow. It is so beautiful
down there in the mornings as the city
comes to life, and in the evenings all the
fitness warriors are out to sweat in the
sun.
We have many things to be grateful for
in this country of ours. In this edition
of The Lifestyle Focus, Linda teaches us
a short and powerful lesson about how
we can use Gratitude in our daily
routine.
Each day in the media, we seem to have
a new workout system, and a new diet
plan. Although this new information is
THE LIFESTYLE FOCUS
Events
Spring Tune Up
April 23rd, 2006
HOLISTIC FITNESS & HEALTH
Body by Bennett
Holistic Fitness Triathlon
May 13, 2006
Edmonton River Valley
www.kmptrainingsolutions.blogspot.com
OF
A JOURNAL
Issue 5 June 2006 3
Wonderful, we can sometimes be left
with our hands tied wondering what to
do. For that reason, I provide you with
a short and practical essay on the 5
Phased Workout followed by an
example of how that workout style can
be put together.
What’s a magazine without a great
cookie recipe and a pew tidbits on how
to improve your life!
Please enjoy the June edition of The
Lifestyle Focus and pass it on to your
friends and family.
Linda and I want to thank all of you
who have given us your feedback, we
appreciate your honesty and enjoy the
learning process.
Yours in Fitness,
Karl MacPhee PFT, CFC, AFLCA
Holistic Health Retreat
June 25, 2006
Body By Bennett
Family Fitness Event
August 2006
Edmonton River Valley
 Holistic Health and Fitness
Community
The month of May had plenty of “Thank you for organizing this great event.”
fitness events within the Holistic Lou B.
Health and Fitness community. My
nephew Karl was home from Denmark
so we decided to try out our new
“baby” trailer and he loved it.

“I really enjoyed my week and wanted to thank

At Ross Sheppard, we had a one week you for showing me how it can be done.”
Cardio Commute Challenge which had Deb L.
people sweating their way to work for a
total of 50+ hours of self propelled travel!
THE LIFESTYLE FOCUS
HOLISTIC FITNESS & HEALTH

Early in May, Karl took a group of students to

The Corporate Challenge brought out the
competition in the last two weeks of May.
Jen is finishing her team
orienteering race and after 32
minutes of “not knowing where the next
flag was” she appeared with a sigh of re-
lief to her teammates.
OF
Spokane to participate in the Bloomsday 12km
run. For more information on future seminars
and events, please call Karl at 469-5502 or
Linda at 484-9587.
We would love to see you and your friends at
our next Retreat!

Moral of the story...never give up! Yours in Fitness...

A JOURNAL

Issue 5 June 2006 4

 Gratitude...
Linda Crawford
Ah….the beautiful experience of
gratitude! Remember the one that
makes you feel like your heart is wide
open and you are fully present to
receiving all the beauty that
surrounds you in each and every
moment. Is this your approach to
your health and the gift of life or is it
from a space of lack? This month’s
article will focus on the benefits of
approaching life from the perspective
of abundance in what we have
available to us. I believe there is no
mistake why each of us is on this
planet and why in this very moment
you are reading this article…in other
words there are no coincidences.
Everything is happening for a reason
because some place in you has willed
it so. Now you may be saying, no way
did I intend ill health, disease,
suffering and chronic pain in my
health. Here’s the deal, I am not
saying you did it deliberately but
someplace inside of you unconsciously
chose the experience of unfit, unwell
and unhealthy. One small shift can
change all of this in an instant if you
THE LIFESTYLE FOCUS
are willing to begin practicing the art
of being thankful. Simply waking
every morning and going to bed every
night with 1,2, 3 or as many things in
HOLISTIC FITNESS & HEALTH
which you feel gratitude for. Here are
some examples to get the ball rolling:
I AM GRATEFUL THAT I HAVE
STRONG LEGS THAT ALLOW ME TO
WALK
I AM GRATEFUL THAT I CAN BREATH
NATURALLY AND WITH EASE
OF
A JOURNAL
Issue 5 June 2006 5
I AM GRATEFUL FOR THE
ABUNDANCE OF HEALTHY FOOD
CHOICES
I AM GRATEFUL FOR THE GIFT OF
MOVEMENT AND HOW IT MAKES ME
FEEL
I AM GRAETFUL FOR MY BODY AND
HOW IT ALLOWS ME TO BE, DO AND
HAVE
I AM GRATEFUL FOR WAKING UP
TODAY
I AM GRATEFUL FOR REST AND
RECOVERY TIME
So there you have it, simple thoughts
and ideas that focus on what you have,
on what you want versus the lack of.
Just this small simple change will begin
to create and manifest miracles in your
own life when it comes to your health as
you will have eyes wider open to new
and wonderful possibilities that you may
have never noticed before. I challenge
you to sign up for our next summer re-
treat on June 25th from 9-4pm where
we will be going into this in greater de-
tail and where you will have the oppor-
tunity to create your own gratitude
journal. Check out the section in the
newsletter with greater details and YOU
WILL BE THANKFUL FOR ATTENDING!
Cheers for a wonderful summer experi-
ence and to challenging yourself to fo-
cusing on the incredible health and
wellness that is yours!
Linda
 5 Phased Workout
Karl MacPhee

Regardless of how you exercise, your

workouts should have specific phases
that contribute to the end goal.
Whether you are doing a cardio,
strength, movement, or a meditation
based workout, you will go through
what I call the 5 phases of a workout.
Each phase, as stated earlier, has it’s
specific purpose and builds into the
following phase with a specific goal in system enough to effectively prepare
mind as well. Each phase has been the mind/body connection for the
given a number and a name identifying movement requirements of the work-
it’s order and purpose. As you read out. A simple suggestion would be to
through the article, think about your grab a ball such as a soccer ball and
workouts and create a strategy to spend 10 minutes dribbling, kicking
incorporate the 5 phases into your to a partner or a wall so that you
routines. “wake up” the nervous system. Com-
pleting such a warm-up will get the
Phase 1 (warm-up or transition) juices flowing, and you will have
some fun while working on your dex-
As we transfer into our workout our terity.
body and our mind both require a few
minutes to move from the activity we Phase 2 (Dynamic Warm-up)
were doing to the activity we plan to do.
This is evident in professional sports Now that you have an elevated heart
when the teams come out for a 20 min- rate and have been moving for 10
minutes, it is time to move a bit closer
THE LIFESTYLE FOCUS

ute warm up prior to the game so that

they can transfer their focus from being
with family and friends to the specific
movement patterns required to perform
at a high level. Another example would
be the 10-15 minutes at the start of
your yoga practice. In this time, you sit
HOLISTIC FITNESS & HEALTH
to the movements you will be doing in
the workout. By taking a broomstick
or wooden dowel and using it in simi-
lar motions as you would in squats,
lunges, presses and other lifts, you are
telling the mind/body to prepare for
the workout. It is like calling a friend

quietly, preparing yourself for the next

60 minutes by focusing on your breath- to tell them you will be over in a few
ing, and eventually moving into the sun minutes for dinner. Immediately your
salutations. friend will begin preparations for the
dinner so that things will flow
Generally, most people warm up by smoothly when you arrive.
spending 10 minutes spinning on a
bike, or walking on a treadmill with
limited focus on what will be ahead for
them in the next 45 minutes. This
OF

warm-up may seem like it works, how-

A JOURNAL

ever, it does not stimulate the nervous

Issue 5 June 2006 11

 5 Phased Workout
Karl MacPhee
Phase 3 (Strength Component)
By now you are well warmed up and are
ready to toss around some iron! The
strength component is usually recog-
nized as “the workout” and most people
will get out of the car and head to the
weights. This is the recipe for injuries.
Taking the 15-20 minutes to move and
elevate the heart rate will increase your
range of motion and your cardiovascu-
lar fitness.
Keeping the strength component short
and intense over the next 20-30 min-
utes will suffice whereas most recrea-
tional athletes will spend upwards of 2
hours in the gym sitting around
THE LIFESTYLE FOCUS
talking to their workout partners.
If you are in an interval workout, the
Strength Component is the main set
HOLISTIC FITNESS & HEALTH
comprising of the most difficult interval
sets. For more information on building
your workouts into 5 phases, contact:
Karl at kmptrainingsolutions@shaw.ca
“There are no shortcuts to any place
worth going”
OF
A JOURNAL
Beverly Sills
Issue 5 June 2006 7
Phase 4 (Cardio Intervals)
Depending on what you are training
for, cardio intervals or cardio can be
placed into phase 4 of the workout.
Rather than using all of your energy
in the beginning of the workout, it is
beneficial to spend 10 minutes in a
high intense interval based cardio
component after you have fatigued the
body. Having said that, Phases 3 & 4
can be interchanged depending on
what you are training for. If you are
training for a specific event, then the
main focus will be in Phase 3 and if
you are training for general fitness,
Phase 4 works best with intervals.
Again, developing fitness programs
follows science, experience and a bit
of creativity so consulting a profes-
sional is time well invested.
Phase 5 (Cool Down)
Phase 5 is often neglected for many
reasons, however it is just as
important as phases 1 through 4.
Static stretching—holding a stretch
for a period of 15-30 seconds– is the
most common form of cooling down.
My belief is that 5 minutes of light
dynamic stretches—slowly moving
and holding for 5-10 seconds each—
is key to the cool down. After 5 min-
utes complete a few static stretches,
move into breathing exercises while in
child's pose, reflect on your workout
and transfer into your duties that fol-
low the training session. The workout
of the month on page 9 will be an
example of the 5 phased workout you
can follow. For more information
please contact Karl at
kmptrainingsolutions@shaw.ca
 Watering the Garden
Just as a garden requires a large amount of care to grow into a beautiful source of
energy and nutrition in the future, we require just as much care and attention to
succeed as a healthy human being. This month we would like to look at what love
does for our bodies. Without love, our gardens will become overgrown with
weeds and will dry out, leaving us with no healthy food to feed our body. Without
love, we no longer feel wanted and lose our sense of belonging. Incorporating
more love into our daily routine will fill your “love tank” This love will then be
returned leading to a healthier and happier you. Just be sure to love
unconditionally!

If you have a story or a favorite recipe, please let us know so we can

feature it in a future journal.

Cookies by Crawford
DRY INGREDIENTS
1 Cup whole wheat flour
2 cups oatmeal
Handful each of sunflower seeds, unsweetened coconut, raisins and pumpkin
THE LIFESTYLE FOCUS

seeds
1 tsp. each of baking powder and baking soda
Pinch of sea salt
HOLISTIC FITNESS & HEALTH

WET INGREDIENTS
1 Cup of brown rice syrup
2 cups of applesauce
1 tsp. of vanilla
½ cup of Almond Milk
Mix the wet ingredients with beater and add in all the dry ingredients.
Consistency should be moist and lumpy, spoon onto greased baking sheet and
bake for 25-30 minutes at 350 Degrees.
OF

A yummy treat perfect with a cup of tea! Enjoy

A JOURNAL

Issue 5 June 2006 8

 Workout of the Month
Phase 1
Option 1:
Toss a football, baseball,
Frisbee or boomerang.
Option 2:
Kick a soccer ball, hacky
sac, dribble a basketball, or
play with your child.
10 minutes
THE LIFESTYLE FOCUS
HOLISTIC FITNESS & HEALTH
Phase 4
Intervals:
5 x 30 seconds hard (bike)
with 1:30 recovery
OF
10 minutes
A JOURNAL
Issue 5 June 2006 9
Phase 2
Dynamic Warm-up:
Exercises such as jumping
jacks, lunges, arm swings,
squats, twist hops, leg
swings, push-ups, down-
ward dog, and a few core
drills on a ball. Complete
each exercise for 30
seconds
10 minutes
Phase 5
Dynamic Triangle Stretch
Dynamic Hip Flexor Stretch
Downward Dog and Warrior
Series
Move into a few static
stretches for the hips, chest,
shoulders, lats, and the ham-
strings.
Enjoy a 10-20 minute post
workout meditation
Phase 3
3 Circuits of 12-15 each of
Pull Ups or Chin Ups
Dumbbell Walking Lunges
Dumbbell Chest Press
Dumbbell Curl to Shoulder
Press
20-30 minutes
Phase 6
Take the time to make the
most nutritious, organic meal
you can make. Treat yourself
for your effort throughout the
workout.
This meal will refuel and pre-
pare the body for the next
workout.