Fabulous Fit Tip #5

Fit Tip #5: PERFECT POSTURE Spoiler alert, there’s no such thing as perfect posture, at least not in my book. A lot of us have hang ups about our posture, especially if we have ever been told we have “bad posture.” Fantastic–one more thing to feel guilty about. However, posture is an important component for our fitness and our health. So, the first thing to do is to let go of the judgement, and follow these 3 easy tips to improve your posture. 1). Stand with your back up against a wall with your feet slightly in front of you. Gently press the back of your head, both shoulders, and your buttocks into the wall. Slowly add a bit more pressure against the wall, and notice how the shape of your spine changes. Stop and relax for a moment, and repeat this several times....

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The Pilgrimage

I stood quietly in the middle of the dojo floor and listened respectfully while Sensei yelled at me.  He had progressed from yelling to screaming, and by now he had been screaming non-stop for thirty minutes. I was keeping track of the time by sneaking peeks at the clock on the wall at the end of the dojo. It was quite impressive to witness Sensei’s ability to find new things to yell about, as well as his stamina for screaming. He certainly was a creative screamer, and apparently, I was giving him plenty of reasons to scream at me. I didn’t know where he was getting his energy from, but at least one of us had some staying power. Personally, I was exhausted, but knew better than to admit it. Over the past half hour, we had established a predictable rhythm. My partner would attack me, I would...

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Cheryl’s Spontaneous Shrimp and Pasta Diablo

I came up with this recipe in the sixth month of the pandemic when I had nothing planned for dinner and couldn’t stand the thought of coming up with a grocery list, let alone going to the grocery store. I looked in the pantry, the freezer, and the refrigerator, and got a little inspiration. I figured if it bombed, we could always order a pizza. However, the result was so delicious that I even surprised myself, and this is now one of my go to recipes. Ingredients: 8 oz large shrimp 6 ounces linguine one can diced tomatoes ½ cup white wine ¼ TSP red pepper flakes 1 tablespoon olive oil 2 cloves crushed garlic Directions: Heat olive oil in large fry pan frying pan over medium heat. Add crushed garlic stirring constantly for two to three minutes. Add shrimp, cook for 3 minutes on each...

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Lessons from The FemiNinja

During my 17 years of training in the Art of the Ninja, there were many principles and philosophies of the art which were applicable to every aspect of my life and every life situation. My training was not only about protecting myself, it was about learning how to have a better life through the insights gleaned through training. A few weeks ago I had the honor of telling my story to the Pearls of Wisdom Women’s Circle, hosted by my friend and colleague Beth Anderson of Pearl Coaching, LLC. I shared some of my insights with them, and now I am sharing them with you. As I reflect on my experiences, I realize I have so many ninja secrets that I am now collecting them and organizing them to put in a book. Yes, even while my second book, “The Reluctant Ninja,”is going through...

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Fabulous Fit Tip #4

Welcome back to my simple and practical fabulous fit tips! FIT TIP #4: VISUALIZE SUCCESS Never underestimate the power of visualization. What you can imagine, you can achieve. Using your imagination and practicing visualization actually changes the neural pathways in your brain. Professional athletes and performing artists have used the power of visualization for years to improve their performance on the field and on the stage. It works for them and it will work for you. Visualize yourself doing some activity every day which will help you improve your strength, flexibility, balance, posture, and core strength. Focus on only one thing at a time, and truly engage your mind as you imagine the sensation going through you as you slowly perform the activity. You will be amazed at how much benefit...

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The Reluctant Ninja

I am beyond excited to announce that the manuscript for my next book, The Reluctant Ninja, has just been turned over to my fantastic editor, Donna Mazzittelli of Merry Dissonance Press. Here is a sneak peek. PREFACE I unlocked the door to the dojo[1]and stepped across the threshold. I removed my shoes, respectfully bowed to the Kamidana[2] and walked across the mat toward the dressing rooms. My stocking feet whispered softly across the padded floor, barely making a sound as I crossed the length of the mat. At the end of the mat, I turned, bowed again, and made my way to the ladies dressing room. My gi[3] was hanging neatly on the hanger with my belt draped across its shoulders, exactly where I left it one year earlier. The only change was the thick layer of dojo dust that covered my uniform....

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Fabulous Fit Tip #3

Welcome back to Fabulous Fit Tips, dedicated to providing simple but valuable tips to help you become forever fit and flexible. If you haven’t read the previous Fit Tips, you may want to check them out since the tips are listed in consecutive order to help make them easy to follow and commit to. Fit Tip #1 Fit Tip #2 Here’s the next tip to help keep you on track and achieve your goals. Fit Tip #3: Track your progress Now that you have set clear and specific goals, and have written them down on paper, it’s time to track your progress. Keep a diary, a journal, or other written record of your progress at a glance. Include when you have met your goals for the week as well as when you have fallen short. However, remember to leave out the judgement and the guilt if you haven’t accomplished...

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Fabulous Fit Tip #2

Welcome back to Cheryl’s Fabulous Fit Tips! As promised, I am following through with more valuable tips on how to set goals to help you in your journey to being forever fit and flexible. If you haven’t read the previous Fit Tips post, you may want to check it out, or simply review it if you have and just need to refresh your memory. Here’s the next tip to help keep you on track and achieve your goals. FIT TIP #2: Write your goals down–on paper Write your goals down, on paper. When you want to accomplish a specific goal, it’s simply an abstract idea floating around in your head with only a slim chance of following through with it. However, when you write it down, the idea has intention, direction, and purpose. Keep in mind that you need to physically write them...

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Delish Fish Dish

I like fish, but I wouldn’t say that I love it. At least, not the way I love chocolate. But fish has so many wonderful health benefits, and when it’s cooked right (and well), it makes for a tasty and satisfying meal. This is a recipe I found many years ago, and I was shocked at how light and delicious it was. Besides, not only is fish full of amazing health benefits, the other ingredients can be regarded as superfoods. As an added perk, the recipe is simple and so easy to follow. What more could you possible want, except a small piece of chocolate for dessert? Ingredients: 1 cup sliced leeks 2 cloves garlic, crushed 2 tsp olive oil 1-1/2 pound orange roughy, cod, or other white fish 12-15 fresh basil leaves 2 Roma tomatoes, thinly sliced 1 small can black olives, sliced thin 1...

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Irish Soda Bread

Since St. Patrick’s Day is right around the corner, why not celebrate by baking a nice Irish soda bread? Many (and I do mean many) years ago when I was still working at a local hospital as a respiratory therapist, my colleagues and I loved to share all kinds of food and special dishes with each other. One of the therapists had an Irish background, and every St. Patrick’s Day she brought several loaves of fresh baked soda bread for us to enjoy. She was kind enough to share the recipe as well, and the first time I made it I was shocked at how fast and easy it was, especially since I remembered what my Eastern European grandmothers went through to make fresh home made baked bread. I much prefer the Irish way, although after doing some research, I discovered that soda bread actually...

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