We're not going to let any little piggy ruin our LEANER STRONGER SOONER WINNER'S Grand Pirze trip to the beach!  That's why we're open to changing the trip to the destination of his or her choice! How does the Bahamas or Jamaica sound?  You win it- You pick it!

The winner will be announced at our upcoming Carrots and Cocktails Open House, Saturday May 9th. 

Hear about the contestants progress from their Coaches!

We're half way through our Leaner Stronger Sooner Fat Loss Program and the weight just keeps on coming off! Our Team Leaders certainly do have something to BRAG about! Listen to the updates...

SUMMER'S ALMOST HERE...
WE'VE GOT YOU COVERED!

There's no reason to worry about how your bottom is going to look in your swimsuit this Summer.  We've got you covered! Uncover it and strut it around for all to see! 

Our SUMMER TEAM TRAINING program is your solution to getting tight, toned hips and thighs and a flat belly.  You won't wince when you go to the pool, you'll saunter.

This total body circuit program combines strength training, cardio and pilates equipment training to give you the biggest bang for your butt! 

instability + endurance = results

ROCK I.T. FRIDAY MORNINGS IN MAY 8:30am and 9:30am by appointment $130 for 4 classes.  816 442 8083

GROW YOUR OWN HERB GARDEN

One of the things we learned from Kathy Hale in her SKINNY KITCHEN classes was how flavorful foods don't have to be fattening foods!  She showed us how herbs are a great way to add flavor to your cooking. Grow herbs in your own garden — it's easy!

You don't need a green thumb to reap the benefits of herbs — cancer-fighting antioxidants, valuable nutrients, fat-free flavor, and more. You can grow your own herb garden in pots, or in a window box in your kitchen. How? Here's an herb-by-herb guide to getting started.

Parsley
A popular garnish, and an underrated seasoning, parsley is perfect with eggs, soups, sauces and fish.

It complements other herbs, and is an indispensable component of bouquet garni (along with thyme, marjoram and bay leaf).

• Needs sun and moist, sandy, well-drained soil.
• Plant spring to fall.
• Harvest when plant is about eight inches high.

Sage
The leaves of this plant add flavor to pork, poultry and veal, as well as to hearty soups. May be grown from seeds or cuttings.

• Needs sun and well-drained soil.
• Plant in spring.
• Harvest just before plant flowers.

Not suitable for indoors, since sage can grow to a height of three feet.

Rosemary
The tiny, silver-green leaves of this aromatic, flavorful plant make an ideal accompaniment to lamb and other meat dishes. May be grown from seeds or cuttings.

• Needs sun and well-drained soil.
• Plant in spring.
• Harvest any time.

Thyme
This strongly flavored herb is excellent in soups, casseroles and meat dishes. Can be propagated from root divisions and cuttings, as well as from seeds.

• Needs sun and light, sandy soil.
• Plant in spring.
• Harvest leaves just before plant flowers.

Chives
Very mild members of the onion family, chives are easy to grow. They are delicious finely chopped over egg dishes, soups, fish, chicken, salads and steamed vegetables, or mixed into soft cheeses and dips.

• Needs sun and rich, well-drained soil.
• Plant in spring.
• Harvest just before plant flowers.

Basil
There are several types of this wonderfully aromatic herb — sweet basil is one of the most popular. It complements tomatoes beautifully, and is wonderful with pasta and for pepping up salads. Make your own pesto sauce by blending basil together with pine nuts, garlic, olive oil and Parmesan cheese.

• Needs sun and rich, moist soil.
• Plant at the end of spring or beginning of summer.
• Harvest in early autumn.

Dill
The seeds of this fragrant, feathery herb add piquant flavor to cabbage, coleslaw, breads, dill pickles and vegetable dishes. The leaves are delicious with fish, eggs, potato salads and other dishes.

• Needs rich, moist, well-drained soil and a sunny, sheltered position.
• Plant in spring.
• Harvest when the plant comes into bloom.

Not suitable for indoors, since dill grows to three feet and isn't easily transplanted.

Mint
There are many varieties of this cool, clean-flavored herb. Use in herbal tea, as a flavoring for vegetables, salads, sweets and as a sauce with lamb. Can be grown from root division or stem cutting.

• Needs sun and moist, well-drained soil.
• Plant in spring.
• Harvest when plant comes into bloom.

Oregano
Strongly-scented oregano is perfect in pizza, pasta and Mediterranean cooking, and is great sprinkled over meat before roasting. May be grown from seeds or propagated from root division or stem cuttings.

• Needs sun and alkaline, well-drained soil.
• Plant in spring.
• Harvest just before plant blooms.

Herbs on ice
Herbs taste best when used fresh, but here are some ideas for perfect preservation:

• Dry extras on racks set in the shade.
  
  
• Or, chop finely and place with water in ice cube trays in your freezer. Add the resulting herb ice blocks to soups and casseroles for fabulous fresh flavor. Hint: Mint "ice blocks" are delicious in cool drinks.

Meet your 3rd Judge, Lisa Uhl.
 


 

Lisa has tapped into the rich tradition of Ashtanga doing workshops with Pattabhi Jois in 2000, and completed a teacher training course with internationally known yogi, David Swenson. She also Max Strom as an important teacher for her. 

"America's Doctor" , Dr Oz
agrees with us!  He says we should workout smarter, not harder!



Just when you start getting 30 minutes of activity a day, along comes a new study saying you need 55 minutes a day! Is that really necessary?  Is it even possible? And what, exactly, does "activity" mean, anyway? 

We all want to look good and more importantly feel good, but we also only have so many hours in the day.  Who doesn't want to maximize thier results in the shortest amount of time possible?

Read more what the author of "YOU on a Diet" has to say about shorter workouts and our solution to making it happen in your world....

How Short Can Your Workout Be?

1. Take two different types of steps.
   Work up to walking 10,000 steps a day, every day. Do 30 minutes' worth—about 3,000 to 5,000 steps—as brisk walking that gets your heart rate up perceptibly. This is not a stroll, but it's not as high as you'd get while doing a stamina workout such as the elliptical trainer at the gym. Your heart rate should be at least 10 beats per minute higher than when you're strolling. This is "moderate" activity. Pressed for time? Three 10-minute walks are just as good. Even these small amounts can lower your blood pressure, lousy (LDL) cholesterol and inflammation level and raise healthy (HDL) cholesterol.
   
   The other 5,000 to 7,000 steps are the casual ones you accumulate while walking through the grocery store, to the bus, around the office and with the dog. These steps burn calories and help keep your weight down, but they're not enough on their own.
   
   Where does housework fit in? If vacuuming gets your heart pumping and takes longer than 10 minutes (few household chores do, believe it or not), then chalk it up as moderate activity. But chances are it's an exception, so count these steps in your "casual" total.
   
   
2. Heft some weights for 30 minutes a week.
   It only takes three 10-minute muscle workouts (time actually spent lifting the weights or using resistance bands) a week to get you strong enough to reverse some of the aging process. We're not talking about bench pressing monster truck tires. We mean using your body to push and pull against some kind of resistance, whether it's exercise bands,dumbbells, pilates equipment training or your own body weight in one of our mat classes!
   
   Use proper form and never sacrifice form for weight.  Even moderate resistance training not only builds muscle but also helps keep bones strong and stokes your calorie-burning furnace—muscle burns more calories than fat. And it keeps your arteries young, your immune system fit, your risk of falls low and your body confidence high. 
   
   
3. Break a sweat for 20 minutes three times a week.
   We call these "stamina" workouts—they make you sweat in a cool room. You can bike, use the elliptical trainer, jog, swim, dance or even make vigorous love…if you can do it that long. Stamina workouts strengthen your heart.  We have elliptical trainers, treadmills, stairclimbers and bikes upstairs for your use!
   
   If you want to get into the next Olympics or just run a 5K, you'll need to do more than 60 minutes a week. But if you want optimum health, it's all you need. Overachievers, take heed: Once you go over 60 minutes or so, there's no more benefit from a longevity standpoint. In fact, the extra wear and tear on your body could actually decrease your lifespan.
   
   
4. Stretch for five minutes five times a week.
   Simple stretches like the ones in our Pilates Stretch classes increase your flexibility. There is nothing better you can do for your muscles besides building them than taking the time to keep them supple. 
   
   If you have a crowded schedule you don't have to sacrifice your workouts!  Our new 29 minute workouts will help you get twice the results in 1/2 the time!  Working with direction and focus for your personal goals is not only smart, but rewarding.  You will love your results!
   
   Call the studio today for more information.  816 442 8083!
   
   

Saturday, May 9th  1:00-4:00pm

I have read a few of the essays you are writing and I must say, they are the bomb!  I have been totally impressed with the honesty and intensity of the writing.  I feel sorry for our judges as this is going to be a hard contest to judge!  I hope you enjoyed meeting your first judge Angela Broderick.  As promised, you are going to meet your 2nd judge today.  Jill Stoppel is another friend of Scott and I who has impressed us not only with her skills and commitment as a trainer, but as a young entreprenuer as well.  She just celebrated her first year anniversary as owner of Excel Wellness Studio in Overland Park, Ks where she works with six other trainers.   

Jill Stoppel

Jill has been involved in the fitness industry since 1999 and has been personal training on a full- time basis since 2002. Jill is the sole owner of Excel Wellness Studio, which has been a long-time dream of hers. She is certified through the American Council of Exercise and also holds several certifications in Group Exercise, Spinning and Kickboxing. Whether you seek weight loss, muscle gain, strength and endurance, greater flexibility, sport-specific training, or nutritional guidance and information Jill can help you accomplish your goal. Jill is also a figure competitor in the NANBF organization. "I truly identify with my clients in their struggles with weight and fitness. My personal fitness struggles led me to my love of training and helping others work toward their fitness goals and feeling good about themselves. It was a personal trainer who influenced me and changed my life. I enjoy the challenge of training full time, and most importantly, I value the connection and impact that I can make with my clients."  Many of you are due for renewal on your LSS program.  I have spoken or emailed most of you.  If I have not, and your want to continue these great savings thru the Summer (that includes continued meetings and measurements with your coaches), please call or mail me asap!   The program has been a phenomenal experience for the studio and our coaches.  Its amazing to see what we can do as a community!