Archive for March 2016

Focus on Nutrition with Kim – March 2016


Carrots: Friend or Foe?


Have you ever met someone who didn’t like carrots?  I know I haven’t.


There are a thousand ways to eat them.  Sweet, savory, in a soup, raw, etc.  We all have our favorite ways to enjoy them, but did you know that they are the most consumed antioxidant in the U.S.


These little orange rockets can also significantly lower your risk for cardiovascular disease and recent research has revealed another category of phytonutrients in carrots, called polyacetylenes, found to inhibit the growth of colon cancer cells. They have also been shown to lower bad cholesterol and blood pressure, boost your immune system, improve eyesight and reduce the risk of stroke and diabetes.


However, even with these known benefits, many people still choose not to consume them because of their reputation of having ‘a lot of sugar’ and sabotaging weight loss efforts.  You may have even heard that carrots are high on the Glycemic Index.  What’s that all about?!


WARNING, things are about to get science-y for a minute.


The Glycemic Index (GI) is a numerical scale that ranks foods and beverages on their potential to raise blood sugar and insulin levels. It indicates how rapidly a carbohydrate is digested and released as glucose (sugar) into the bloodstream.  Foods and beverages that rank above 70 are considered “high GI” foods and are ‘likely’ to raise your blood sugar levels.


Sharon Palmer, R.D., writer for Today’s Dietitian reminds us that the Glycemic Index isn’t perfect. Many factors affect the GI of foods, including ripeness and storage time, processing and cooking method. The GI of a food is also different when eaten alone or combined with other foods. And get this, chocolate has a lower GI than oatmeal. So if we followed the GI in this case, we would be eliminating healthy foods from our diets and adding chocolate!  And NO, that would not be a good thing. 😉


Dr Jonny Bowden  PhD, a clinical nutrition specialist and author of the book “150 healthiest Foods On Earth” suggests that you should absolutely not let the Glycemic Index of carrots deter you from eating them even if you’re on a diet. The Glycemic Load is a far more significant measuring stick for how a food affects blood sugar and insulin levels.  Glycemic Load is a ranking system for carbohydrate-rich food that measures the amount of carbohydrate in a serving of food. Foods with a glycemic load under 10 are considered low GL foods, 10-20 moderate GL and above 20 High GL which could tend to cause blood sugar spikes.


Carrots are an example of a low GL food that many people think will raise their blood sugar a lot but it’s not true. Carrots have a GL of 3-6. Unless you’re going to eat a pound and a half of carrots in one sitting (I mean really, who does that?), carrots will have very little impact on blood glucose levels.


The bottom line is that the benefits of carrots far outweigh any kind of negative that crazy nay-sayers can think of.  Carrots are, most definitely, our friends.


So eat those friendly carrots and reap all of their amazing benefits!


For a comparison of Glycemic Index versus Glycemic Load go to


Coach’s Corner – March 2016

Press RESET On Your Body


Reset button

Picture this…’re sitting at your computer, typing a paper or working on a project for your boss and your computer starts to act funky.  It’s running very slow and not responding to your commands.


What do you do?


You press CTRL + ALT + DELETE to reset your computer.


This allows you to wipe the slate clean, close all those programs that were causing problems and get your computer back in working order.


Does that only work for your computer and other electronics?


Nope.  It can work for your body too!


You see, we were all ‘programmed’ with certain movement patterns from the time we were babies.  Nobody ever showed you how to breathe, crawl or walk, you just figured them out on your own because those were things that your body was meant to do.  They were ingrained in us from birth and we never really forget how to do them.


The thing is, as we get older, we start sitting more, tightening up and the outside world starts to influence the way we move.  So we need to Press RESET and wipe the slate clean.


How do we do that you ask?  Well, here are 2 easy ways for you to Press RESET on your body so you can start moving better and feeling better right away.

  1. Breathe!
    OK, this sounds easy right, I mean, we all breathe every single day.  But as we age and get more stressed, we change the way we breathe.  Instead of using our diaphragm to breathe, we start using more of our neck muscles which causes more tension in our shoulders and back.Ever hear someone say, “I carry all my stress in my shoulders.”?  Or, have you ever seen someone whose super angry and stressed?  They tense everything up and shrug their shoulders, right!anger
  2. So, here’s how to breathe properly and RESET your body.
    1. Lie down in a comfortable position with your hands on your belly.
    2. Close your eyes and start taking some deep breathes.
    3. Make sure you feel your belly moving up and down under your hands*** TIP: Play with your foot and hand position.  Some people like their legs flat, others like their knees bent with feet flat on the floor, others like their legs up on a couch or wall, etc.  Just find a way to get comfortable.  ***
  1. Rock it out!
    Rocking is one of the best things we can do to Press RESET on our bodies.  We all sit too much, whether it’s at work, in the car, on the couch, at school, etc.  This leads to tight hip flexors and hamstrings and leads to that hunched over look later in life.The simple act of rocking back and forth on the hands and knees can help to loosen those tight hips, build some more strength in the shoulders and neck (which improves our posture) and get more blood flowing throughout our bodies.Here’s how to do it:
    1. Get on the ground on your hands and knees.
    2. Look straight ahead (this is great to do while watching TV)
    3. Rock your butt back onto your heels, then rock forward as far as you want.

Well, there you have it.  Two simple ways to Press RESET on your body to start moving and feeling better right away.  Incorporating these two things into your daily routine will improve your results in the gym and you life in general!



March Member of the Month Spotlight – Gordon Keller

March Member of the Month Spotlight – Gordon KellerGordon-MOM


I am so excited to announce that the March Member of the Month is Gordon Keller!

Gordon has been with Forever Fit SCV for a little over a year now and is stronger and healthier than he’s been since he was taming the wild seas!


In the time that Gordon has been with Forever Fit SCV, he has come quite a long way.  His strength levels have skyrocketed and he’s become more active than ever before.  He’s had 2 ACL injuries in the past, but he’s been working to stretch and strengthen that area so it doesn’t stop him from cycling, strength training, running or building fences around his daughter’s property!


Besides being a regular in our 7pm sessions during the week, Gordon is one of the nicest and most genuine people I have ever met.  He always goes the extra mile to welcome newcomers and has forged many new friendships within the Forever Fit SCV Family.  And it helps that he has the support of his amazing wife Brenda each and every day during training.  They are a force to be reckoned with in the gym and outside the gym as well.  Kayaking, cycling, hiking, running….you name it, they do it.


IMG_7018 IMG_7896

Gordon is an extremely smart man that knows slow and steady wins the race and continues to improve each and every day.  I was able to catch up with him to find out how he’s been so successful and here’s what he had to say:


Craig: When did you start training at Forever Fit SCV?

Gordon: My wife and I were invited by our friend Lisa Kimura


Craig: What has made you so successful at Forever Fit SCV?

Gordon: Craig has been really good at making sure I am pushing my limit.


Craig: What is the biggest obstacle you have had to overcome during your fitness transformation?

Gordon: Potato chips!


Craig: What advice would you offer to others who are just starting out on their fitness journey or have hit a road-block?

Gordon: Keep at it and don’t give up.  On the days that you don’t feel like working out, do it anyways!


Craig: What drives you to ‘KEEP MAKIN’ CHANGES’?

Gordon: I want to continue to keep getting stronger and more fit so that I can reduce some mediations I take everyday.


The Keller Family

For the Keller’s, training is a family affair!