Momentum Matters

Walk 17 Miles With Me?

Last week was an easy training week, but it didn't last. We're back up to a 17-mile training day, and that makes sense given that we're just 7 weeks from walking the Susan G. Komen 3-Day for the Cure (60 miles, August 12-14, Detroit area). The great news is that in addition to consistent training, Tricia's Team has raised more than $16,500... and showered Tricia with all that loving support.

We are truly humbled and thankful for all of our donors. If you know anyone who wants to help Janet, Jim, Terry or Nancy top the $3,000 mark, please send them to our team page here. You'll see they are just a few hundred dollars from the "dumb pin." (Hey, as a former PR gal, I've launched many motivational programs like this so embrace the legacy pin as well as the Power Team designation we'll get when we all reach $3,000.) 

This week's training...

Monday		Rest
Tuesday		5 miles		Easy walking
Wednesday		45 minutes		Moderate cross-training
Thursday		6 miles		Moderate walking
Friday		45 minutes		Easy cross-training
Saturday		17 miles		Easy walking
Sunday		13 miles		Easy walking

I'm walking for Tricia and in honor of Dad!

Leslie Hamp, Creative Catalyst

My Core Is Talking To Me!

My core is talking to me after two days of STOTT PILATES® training at the Sweatshop in St. Paul. It was intense but inspiring! The three sessions were focused on athletic performance, but I learned plenty that can be adapted to those who want to remain fit, flexible and active for life.

The first workshop centered on innovative and simple jumpboard combinations, separated with intervals of upper and lower body strength and flexibility exercises on the Reformer; the second on athletic conditioning on the Reformer with emphasis on core stability while challenging strength, power and agility; and the third on athletic conditioning on the Stability Chair, an ultra-effective, compact piece of equipment that is perfect for retraining imbalanced muscles — and who doesn't have that issue?

I'm eager to share these new repertoires with clients of all fitness levels...just as soon as my core allows me to flex, extend and rotate without feeling every muscle in my body. ;) The great news about Pilates is that results AND recovery are quick, so I'm sure I'll be back at it again tomorrow. And for those of you doing one-on-one Reformer sessions this week, you're going to love these innovative new workouts!

Leslie Hamp, STOTT PILATES® Certified Instructor

Dad's Father's Day Gift... to us

I cannot believe that we'll be walking the Susan G. Komen 3-Day for the Cure in just 8 weeks! It's coming up quickly, and I know it is going to be an amazing experience. This week's training seems like a snap...

Monday		Rest
Tuesday		5 miles		Easy walking
Wednesday		45 minutes		Moderate cross-training
Thursday		6 miles		Moderate walking
Friday		45 minutes		Easy cross-training
Saturday		8 miles		Easy walking
Sunday		6 miles		Easy walking

Since it's Father's Day, I'm going to slip my ear buds in and listen to "Dad's music" as I stride along. He left us the gift of beautiful music for his and Mom's memorial services, and I gain great strength and comfort listening to it. As I trek along today, I'll be cherishing all those Dad (and Mom) memories as I listen to:

• Voyage by John McDermott
• If Ever I Should Leave You by John Gary 
• What A Wonderful World by Louis Armstrong
• Smile by Rod Stewart (my favorite when I'm blue)
• How Great Thou Art by Susan Boyle
• Amazing Grace by Red Hackle Band

I miss you, Dad, but keep putting one foot in front of the other just like you taught us to do. I'm walking for Tricia and in honor of Dad!

Leslie Hamp, Creative Catalyst

Green Goodness

Well that was good. I just threw a bunch of goodies into my Vitamix and ended up with a green smoothie that's simple, nutritious and delicious. That's why I named it Green Goodness. Here's how to blend one up:

INGREDIENTS

• one handful of organic spinach or kale
• 1 whole cucumber, including peel
• 1 green apple
• handful of green grapes
• 1 pear
• ½ a lemon, including peel
• ½ a lime, including peel
• ½-1 cup of water

DIRECTIONS

• Fill Vitamix with the ingredients and blend til smooth.
• Pour, drink, enjoy!
• Store leftovers in glass container or thermos in the fridge. It keeps well thanks to the lemon and lime.

Don't have a Vitamix? Trust me; you should. Click on the graphic below to find out why this is my absolute FAVORITE kitchen tool for smoothies, soups, nut butters, salsas, raw foods, gluten-free foods, dips, vegies and more... and get free shipping when you order from me. Just click on the graphic. ;)

Leslie Hamp, Certified Pilates & Lifestyle Coach

My Daily Dose of Pilates & Walking

Yowser. Our training for the Susan G. Komen 3-Day for the Cure is getting tougher by the week...

Monday		Rest
Tuesday		4 miles		Easy walking
Wednesday		30 minutes		Moderate cross-training
Thursday		5 miles		Moderate walking
Friday		45 minutes		Easy cross-training
Saturday		15 miles		Easy walking
Sunday		11 miles		Easy walking

I've been doing a lot of Pilates to balance out all the training walks and have noticed that a strong core is making me a stronger walker. The Shoulder Bridge is just one of the exercises I've been doing — sometimes with a flex band, sometimes with a weighted ball between my knees, sometimes moving my arms overhead, and sometimes sans props.

All the variations target the deep abdominal muscles (to stabilize low back and pelvic region), hip extensors (to lift pelvis), hip flexors (when I lift and lower one leg), adductors (when I squeeze the ball between my knees), and scapular stabilizers (when I extend a weighted ball overhead). It all feels oh so good after a long walk. 

Want to learn about one-on-one Pilates training with me? Click here now. This mind-body technique is fabulous for strength, flexibility, coordination, concentration, stress relief and more. And it's helping to prepare me for the 3-Day in August.

I'm walking for Tricia and in honor of Dad!

Leslie Hamp, STOTT PILATES® Certified Instructor

 

One Book. Big Shifts.

This is cool. I just got an email from someone in Australia giving me feedback on my book...

"We Australians have a saying we use down under:  'it’s a ripper' — a ripper being anything you like a lot or is really, really good. I read your book completely last night and it is a ripper. It's a kind and compassionate book filled with uplifting stories that inspire me to take action. The right action. I like the structure of a 12 week programme and am starting this morning at day one."

And another from California:

"You have provided a beautiful service to others and, hopefully, contributed to self induced transformations for all who read it. Thanks for your creation and dedication to encourage others to aspire to something higher."

Sweet! I'm getting lots of other comments along these lines from people of all walks of life. Since this is based on my most favorite coaching program and filled with success stories from clients around the world, it's uplifting to get the feedback. If you haven't been on amazon or Barnes & Noble to check it out, here's a quick summary...

Create the Life You Crave shows you how to do just that. Designed as a 90-day, action-oriented program, each chapter features an inspirational story; simple action steps; and a weekly lesson focused around one life-altering behavior. 

With chapters on authenticity, passion, self-care, decluttering and more, you will discover how to assess your current life, identify what's draining your energy and what’s feeding your soul, and create a blueprint for success. The cycle of frustration and inertia will be replaced with momentum, passion and joy.

The book includes inspiring stories of transformation and commitment by women and men who have radically shifted priorities, unleashed authenticity, and embraced the practice of extreme self-care. 

One book. Small price. Big shifts. Click here to order now!

“Leslie Hamp is the real thing and over the years I have seen her positively impact many individuals and organizations with her extraordinary insights and energy. In Create The Life You Crave! she continues in her mission, and gives all of us who struggle with daily chaos the tools and inspiration we need to enjoy a life of contentment, robust health, and spiritual connectedness. I recommend this program highly and particularly to those of you who are ready to attract more happiness and fulfillment to your lives.”
 

~Michael Lechner, Ph.D., ABPP Director
Behavioral Medicine Education

Montgomery Center for Family Medicine

Greenwood, South Carolina

  

Are you ready to create the life you crave? Click here to order now!

Leslie Hamp, Creative Catalyst

A Motivational Boost From Our Team T-shirt!

With just 10 weeks til the Susan G. Komen 3-Day for the Cure in the Detroit area, we just got a motivational boost thanks to the arrival of our team t-shirt. We picked the heart-shaped design with Tricia and used an August 2010 photo of her and Dad (Trish with her fuzzy head of hair growing back and Dad looking healthy and happy). Let's see if I can upload the image...

Honestly, the process of selecting the shirt made me weepy because the inspirational words so described Tricia's and Dad's cancer journey... love, courage, strength, hope, laughter, challenge, goal. That pretty much sums up our journey with them as well, and it makes us even more determined to walk the distance to honor those living and dying with the disease. An added bonus of the t-shirt are the words MY MOM. The year has been all about her too.

On to this week's training!

Monday		Rest
Tuesday		4 miles		Easy walking
Wednesday		30 minutes		Moderate cross-training
Thursday		5 miles		Moderate walking
Friday		45 minutes		Easy cross-training
Saturday		14 miles		Easy walking
Sunday		10 miles		Easy walking

I'm walking for Tricia and in honor of Dad!

Leslie Hamp, Certified Pilates & Lifestyle Coach