Turn a New Leaf: September Newsletter





As summer winds down and new schedules start we are left with the memories of summer fun! Sunshine ,vacations, outdoor adventures, graduation parties, and so much more!

I hope that your summer was enjoyable and you got to do the things you wanted to do that make you happy and whole.

For the month of August the challenge was all about goal setting and trying something new for 30 days. How did you do? Please! Please! Share what you did and if you are still doing it! Keep up the good work!

Establishing new healthy habits is very much about behavior change and also realizing why you want to elicit a behavior change. Do you want to change your behavior because you want to be a good example for your kids and family or do you want to change your behavior because you have a high school reunion coming up and you want to lose 20lbs?   I guarantee one of these is going to have a much better chance of being more consistent over the long haul and that’s what it’s about is the long haul.

It makes me sad when someone says “I worked out yesterday, I ate perfect, I drank lots of water, I weighed myself this morning and I weight the same!”

It takes a heck of a lot more than one day to get to where you want to be, sorry to break the news!

Create goals, change your behavior, figure out why you want to change or you WILL NOT adhere to it.

For the month of August for 30 days I tried something new! I decided to set a goal to cycle at least 50 miles per week. I broke it up into 20 mile rides 3 days a week. Why did I do this?

  1. I love being in nature in the summer and cycling allows me to do that while also training my heart (the most important muscle)!
  2. I wanted to do something that would be complimentary to my muscle building leg work out days and I have found that cycling really helps, and it has helped in my lifting, especially back squatting.
  3. I live close to a few major recreation areas so why not take advantage of them!
  4. I wanted to switch up my workouts so I do not get bored.

September can be a time for new beginnings for many people, the change of seasons, schedules. I suggest making a change for YOU! Fitness You Can Live With is always here to help with:






Here is a nice Fall inspired recipe that is great for breakfast, lunch or snack!

Grilled peanut butter, pumpkin and banana sandwich! YUM!


2 slices of sprouted grain bread

1 sliced banana or try sliced apple

1-2 tsp of your favorite nut butter

1/3 cup of canned or fresh pumpkin

Add a few raisins or dates if you’d like

Grill on a George Foreman, Panini Press or in a pan.



Published by k3fit

I am a certified personal trainer and certified health coach. I hold a personal training and health coaching certificates from the American Council On Exercise and I hold a kettle bell certificate through the IKFF. I also hold a certificate in nutrition from the health sciences academy. I am very passionate about helping clients reach a healthy lifestyle. I do not offer a "cookie cutter" program. I believe that everyone has unique needs and situations. When you work with me you will get a personalized program to meet your own needs. I offer personal training at my home gym set up. I also work closely with you on your nutrition program to set you up for maximum success that will last a lifetime.

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