Shier Strength - June 2018

YOUR KALAMAZOO FBBC EXCLUSIVE JOURNAL 4026 S. Westnedge Ave., Suite 1, Kalamazoo, MI 49008 — www.fitbodykzoo.com

BEAT THE SUMMER DOLDRUMS

DON’T LET SUNSHINE GET IN THE WAY OF YOUR GOALS

The thing about exercise is that there are always a million excuses not to do it. When you’re buried in snow in the middle of December, there’s nothing easier in the world than looking out of the blinds into the frozen wasteland, deciding it’s too much effort to tolerate the brutal frost, and collapsing back into bed. “It’s just too cold!” I hear clients say. Then when it’s summer and everything’s beautiful out, it’s so much easier to go and lie on the beach than to come into the gym because “It’s just too nice outside!” It’d be hilarious if it wasn’t so frustrating. I’m not about to berate people for making excuses not to exercise, because that’s just human nature. But the people who come into my gym are truly ready to work and eager to make tangible, positive changes for their physical and mental health. They don’t let anything get in the way. These are the clients who make exercise a part of who they are, who I see in the gym every single week, and who gradually and consistently improve in every possible way. Over months, they meet their weight loss goals and push far beyond them, steadily trudging down the path to a happier, healthier life. They escape the vicious cycle of setting goals, failing to meet them, giving up, and putting off new goals until the fall, New Year’s, or their birthday. As “New-Agey” as it may sound, when I first started regularly working out more than a decade ago, I honestly felt like I’d reached a whole new plane of existence. I felt in control of my life, proud to be finally taking care of myself and imbued with a new clarity and sense of purpose in everything I did. All I want for each of my clients is for them to experience this same powerful transformation, to push themselves to become the people they want to be. So sure, go out and have fun on the beach or relax in the sunshine with a beer in your hand — I’ll definitely be doing the same, first chance I get. But when it comes time to go to the gym, remember why you set those goals in the first place, and remind yourself of all the positive benefits that come from the work you’re about to do. If you put in the time, you’ll enjoy those summer hangs that much more because you’ll know you’re taking care of yourself and the body that will carry you for the rest of your life. –Adrian Shier (269) 271-9170 — PAGE 1

With the warmer weather finally arriving in full force in Michigan, it’s the perfect time to reevaluate the goals you set for yourself way back at the beginning of the year. When we’re in the heart of the brutal northeastern winter (this last one in particular), it can be easy to steel yourself and set a ton of lofty health and weight loss goals you want to meet by the end of the year. But once the sun peeks out from behind the clouds and everyone gets a mania for drinking beer on the patio with their friends, rushing out to the water, and just generally doing as little “work” as possible, the passion for exercise and self-improvement flies out the newly open window. I notice this trend every year: By March, half the dedicated gymgoers have phased out, lacking the resolve and motivation to continue grinding. And then, come June, half of those remaining goal-setters fall by the wayside, giving themselves some “time off” for the summer. Though they still want to get fit, they keep putting it off and putting it off, figuring that when the kids go back to school in September, that’s when they’ll come back and transform their lives — this time for good.

June 2018

HONE INONHONEY NATURE’S WONDER SWEETENER

Honey is a wonderful all-natural sweetener. Despite being sweet, it comes with actual health benefits — something you can’t say about other types of sugar. But some honeys are better than others, so it’s important to buy the right kind. Raw honey may help your body heal itself more effectively. One study in BMC Complementary and Alternative Medicine pointed to rawmanuka honey as an effective way to speed up the time it takes wounds to heal while also reducing risk of infection. Simply apply manuka honey to a wound and let it do the rest. One of the best types of honey you can buy is raw, unfiltered, local honey . While it isn’t known to decrease the healing time of wounds, it can reduce symptoms related to allergies. Raw honey contains trace amounts of pollen, as well as other allergens from grasses and weeds. Local honey contains many of the pollens and allergens you would normally breathe in on an average day. The pollens in local honey are just enough to kick your immune system into gear. As a form of immunotherapy, raw, local honey helps your body become acclimated to those allergens. But these three points — raw, unfiltered, and local — are crucial. When honey is processed and filtered,

it loses practically all of its allergy-fighting power and becomes an ordinary sweetener.

Most experts advise finding honey that was produced as close to your home as possible, preferably within 20 miles. The closer, the better. Keep in mind that it can take several weeks before you feel results. Of course, you won’t find a more delicious way to combat allergies.

July 28 — Fit Fam Cookout and Fun Games! August 18 — Euchre Tournament With Activities for Everyone! September 5 — Amazing Race With After-Party!

As you know, we love bringing our fit fam together inside and outside our four walls. We love seeing you guys meet new people and just have fun together! Plus it’s always nice to get away from the gym for a bit. Come join us for fun events this summer! (In fact, we have them planned throughout the entire year just for members like you!)

We’ll remind you when these events come up through posts in the Facebook group. We’d love to have you join us!

Sincerly,

Adrian Shier

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THE SECRET SUPERPOWERS OF MUSHROOMS FABULOUS FORAGEABLE FUNGI

They’re the architects of the underground freeways that allow trees to communicate. A few have psychedelic properties. Some varieties contain enough toxins to kill you if consumed. Depending on the type, mushrooms can be amazing, trippy, dangerous, and delicious. But most importantly, the ones that are safe to eat have a lot of nutritional value. An ancient organism, fungi are closely related to animals. In fact, even though they’re often called vegetables, they share some characteristics with humans. Like people, a mushroom’s vitamin D content increases when exposed to light. Fungi also contain chitin, a carbohydrate that’s found in shrimp and crab shells. Mushrooms pack a nutritious punch. They boast several vitamins and minerals, including vitamins D and B, and they contain no fat or cholesterol. They even have 2 grams of protein per cup, which is more than most vegetables. Studies also reveal that mushrooms might be the best dietary source of an amino acid called ergothioneine. When tested during one study, ergothioneine was shown to serve as an antioxidant, protecting cells from damage. Ergothioneine is not produced by the human body, so the only way to get it is through your diet.

If you’re ready to make a meal of it, the porous structure of mushrooms makes them ideal ingredients to marinate, sauté, or throw on the grill. While they have a faint earthy taste when left unseasoned, they take on a lot of flavor when combined with savory ingredients like garlic, butter, and salt. Shiitake, oyster, and portobello are a few varieties to try for a nutritious and tasty addition to stir-fries, scrambles, pizzas, and fajitas. Did you know you can also forage for mushrooms? They grow in many parts of the U.S. and can be found in forested areas. Use a guide, like the “National Audubon Society Field Guide to North American Mushrooms,” to help you identify which mushrooms are okay to eat and which are harmful. Some cities even have mushroom-foraging groups you can join. Happy hunting!

BRAIN WORK

SPICY CHIMICHURRI GRILLED CHEESE

INGREDIENTS

For chimichurri: • 2 jalapeños •

For sandwiches: •

1 tablespoon olive oil

4 green onions 1/2 cup cilantro

• • •

1 ripe avocado, cut into slices 2–4 ounces fresh mozzarella 4 slices whole-wheat bread

• • • • •

1 clove garlic

2 tablespoons olive oil

Juice of 1 lime

2 teaspoons honey

DIRECTIONS

1. Pulse chimichurri ingredients in a food processor or blender until combined but not pureed. Add extra olive oil as needed. 2. Heat grill or skillet to medium-low. Brush outsides of bread with olive oil. Smear 1 tablespoon chimichurri on each slice of bread. Place a layer of avocado and cheese between slices. 3. Cook gently until bread is crisp and cheese is melted. 4. Slice and serve.

CAMPING FLIPFLOPS HAMBURGER JUNE

LEMONADE PICNIC POOL SMORES

SUNSCREEN SUNSHINE SWIMMING VACATION

inspired by naturallyella.com

(269) 271-9170 — PAGE 3

4026 S. Westnedge Ave. Suite 1 Kalamazoo, MI 49008

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KALAMAZOO

Summer’s Here —Don’t Give Up Your Goals! Page 1

A Natural Sweetener With Real Health Benefits Upcoming Fit Fam Events Page 2

The Superfood You Need to Add to Your Diet Spicy Chimichurri Grilled Cheese Page 3

What to Do Around Kalamazoo Page 4

WHAT TO DO AROUND KALAMAZOO

THE BEST EVENTS IN THE AREA THIS MONTH

Summer has arrived in all its pleasant, lazy glory. If you need an excuse to get out of the house and do something fun, look no further. These three events fromaround the Kalamazoo area this month are perfect for a solo adventure or one with your whole family! WILDEDIBLESWORKSHOP When: Saturday, June 9; 9 a.m. to 12 p.m. Where:W.K. Kellogg Bird Sanctuary inAugusta Admission: $25 formembers, $35 for nonmembers If you’ve never beheld the beauty of theW.K. Kellogg Bird Sanctuary just a short drive away, this is the perfect time. This event is a hike across the Lake Loop, beginningwith an educational presentation about edible (and delicious) plants native to the area. It’s sure to be a fun experience, and attendees will learn a lot. The best part? A wild edible picnicwill be provided!

MOMMYANDME PAINTINGCLASS When: Saturday, June 9; 2–4 p.m. Where: Brite Eyes Brewing Company Admission: $40 formomand one child

Put on your painting clothes and bring your creative kid to Brite Eyes Brewing for an unforgettable experience together! Experts will guide youwhile you paint an adorable picture of cuddling foxes, with you and your child combining both of your canvases into one beautiful masterpiece! Admission includes canvases, step-by-step instructions, paint, supplies, and a fantastic time for you and your child!

‘HAIRSPRAY’ When: Runs Tuesday, June 19 through Sunday, July 1 at 8 p.m. Where: The Barn Theatre inAugusta Admission: Varies

From the Barn Theatrewebsite: “Broadway’smusical-comedy phenomenon that inspired amajor motion picture! It’s 1962, and pleasantly plump Baltimore teen Tracy Turnblad has only one desire— to dance on the popular ‘Corny Collins Show.’When her dreamcomes true, Tracy transforms from social outcast to sudden star but must use her newfound power to vanquish the reigning Teen Queen, win the affections of Link Larkin, and integrate a TVnetwork—all without denting her ‘do!’”

“Hairspray” is a timeless classic of amusical with positivemessages for kids and adults alike.

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