Fitness Success
Ceder Wood Plaza
4108 18th Ave. NW
Rochester, MN 55901
www.RochesterBootCampForWomen.com

507-206-4126
shawn.eichorn@yahoo.com
Some Of Our
Recent Transformations
"Follow Us On Facebook!"
"Jill's Lost 24 Pounds & Is Down To A Size 2!!"
Jill Nielsen - Kasson, MN
"Sue's Dropped 22 Pounds!"
Sue Hayman - Rochester, MN
"Kathy's Lost 23 Pounds!"
Kathy Gibson - Rochester, MN
Some Of Our Boot Camp Members Getting In A Great Workout!
"Shelly Lost 4 Pant Sizes!"
Jessica Garcia - Rochester, MN
Falling Off The Exercise Wagon
Easy Gluten-Free Pancakes
"Sara Transformed Her Body!"
Shelly Thompson - Rochester, MN
If you are looking for an excuse to fall off the exercise wagon, the universe will provide one.

Is this you? Have you relapsed into your old unhealthy habits?

The sad truth is that nearly everyone who started off 2014 with strong fitness goals has by now given up. I sincerely hope that this is not you.

This is the cycle that happens when you fall off the exercise wagon, and here’s how to pick yourself back up:

1) First You Fall
Your fall off the wagon could take place in a single moment, or it could be the result of a drawn out process. You may fall out of exercise slowly as a result of health problems or other various life issues that spring up and monopolize your time.

Illness, vacation, holidays, changes at work or any other change in your schedule are all things that’ll get you off the wagon. Once you’re off the real damage begins.

2) Second You Surrender
There comes a point after you fall off the wagon that you simply throw your hands up in the air and give in. It may be a dramatic moment when you decide to eat anything you want, or when you begin to use food for comfort and to ease stress.

Surrender is the most destructive part of the cycle. You remove all expectations from yourself and as a result you plummet into an unhealthy realm. The progress that you’ve made toward your goals is lost and even more weight is gained.

3) Then You Hit Bottom
Inevitably there comes the moment when you hit bottom. Your body shows the new weight gain and you feel awful about it. This is a sobering moment when you see what you’ve allowed yourself to become, and you don’t like it one bit. Negative, defeated thoughts run through your mind. While hitting bottom is never a fun experience, it is a necessary one. The pain must become great enough for you to turn it around and take the control back.

4) Finally You Take Control
Now comes the good part. When you hit bottom you were out of control, now you’re ready to once again grab the reigns. You’re ready to put yourself back onto your priority list. Set healthy guidelines for your diet and get back into a regular schedule of working out.

Set specific goals for yourself that are realistic and within a set timeframe. Now get to work, reclaiming your body, your freedom and your life.

Have you fallen off your priority list, and in turn fallen off the exercise wagon?

The time has come to put yourself back on that priority list. The time has come to decide that you are worth it.

I’m here to help you do just that. Call or email today to get started on an exercise program that will change your body and your life.

Remember, life will always give you an excuse to stop working towards your goals – it’s up to you to fight back for what you truly want.
This recipe is a wonderful option for a weekend breakfast – it’s healthy, delicious and ready in 20 minutes. These pancakes are gluten-free and are lower in carbs and sugar than pancakes made from a packaged mix. Serve with a side of eggs and fresh fruit. Yield: 10 pancakes
Here’s what you need...

   1 mashed banana
   2 eggs
   1/4 cup coconut sugar
   1 Tablespoon vanilla extract
   1/4 teaspoon almond extract
   1 1/2 cups blanched almond flour
   1/2 teaspoon baking soda
   1/2 teaspoon sea salt
   coconut oil

   Combine the mashed banana, eggs, coconut sugar, vanilla and almond extracts in a food processor. Add the flour, soda and salt. Mix well. Let the batter sit for 15 minutes.
   Preheat coconut oil on your griddle over medium heat. Ladle pancake batter by 1/4 cup onto griddle. When bubbles form, flip the pancakes to cook other side.
   Serve with sliced banana and pure maple syrup. Enjoy!

Nutritional Analysis: One pancake equals: 148 calories, 9g fat, 8g carbohydrate, 3g fiber, and 4g protein.