This is a great workout that you can do anywhere with zero equipment!
Level 1: 2 Rounds
Level 2: 4 Rounds
Level 3: 6 Rounds
30 Body Weight Squats
5 Tuck Jumps
10 Push Ups
30 Second Plank
20 Sit Ups
10 Leg Raises
Today I had the pleasure of interviewing Christine Sutter owner of Affirmation In Action Lifecoaching. Christine has quite the story and a lot of good insight on life. Enjoy!!!
So, Christine, what’s your story?
Just a little bit of a story: I am Swiss-immigrant, young at heart, formally educated in psychology and economics, daughter of an entrepreneur and a politician. I came to America because I was in love with an American. In 1996, days after I got my MA in Psychology I started putting roots into the American soil and hopefully in peoples hearts.
What were you doing before you became a coach?
My background is in psychology and I worked as a Mental Health Counselor at Seattle Counseling Services for nearly 9 years. I became licensed in that field and enjoyed being challenged by the quest to make a difference in every client that I crossed a path with and to walked away deeply enriched by each exchange.
How did you get into life coaching?
In a clinical setting you look mostly backwards and heal, in coaching you look forward and improve. I was interested in that shift and also in the idea, that my connections to people become more equal and towards a partnership, as a therapist the roles are defined much differently. I really I am happy that both my big career choices have to do with being in trusting relationships with one another and that the focus is always on the well-being of a fellow human being.
I love the name of your business Affirmation in Action, how did come up with the name for your business?
In the final training stages of becoming a certified life coach nine years ago, we also had some deep meditations and I received a symbol in form of a key. It stood for” unlock human potential:. It came to me, that I want to affirm people for who they are and empower them to put their life potential into action.
Christine we have done a good amount of talking and getting to know each other. You come off as very relaxed and open even when speaking to someone for the first time. If someone comes to you and is shy and introverted how would you help to coach them to become more relaxed and confident when meeting new people?
It is a human need to feel like we belong. This sense of belonging can be created with one positive connection at a time. We often forget, that we make a quick judgment of one another, literally in the blink of an eye. If a more shy person can convey an openness with body posture and a genuine open smile (I call it a semi-smile) the bridge is build towards someone who is open to reciprocate an interest in one another. From that spark, follow up with introducing yourself by name and a question that invites an exchange from the other person. Feel rested when you have to engage socially, it does take a bit more energy for a shy person to start that domino effect. There is more to say about this fascinating question but let me leave it at that.
When have you been most satisfied in your life?
See a light bulb moment in another person going off. Looking at our garden after 3 hours of yard work. Being Swiss Champion in 400m sprint. Voting for the first time in the USA during the presidential election in 2008. Seeing my god-son score a soccer goal after I showed him a couple of moves. Founding Affirmation in Action and being a managing member at Nordic Outdoor fitness, where I help bring people into nature to become more fit in body and heart.
Do you have any tips to help people gain more satisfaction out of their lives?
I believe it is about balance, feeling you achieve up to your potential and have a sense of purpose where part of your life energy gets invested into someone else’s well-being. Then to have resilience and love to look at what is going on around you and engage and make a friend while at it. Keep having an awareness of the preciousness of your own life and the lives around you.
Tell me about a project or accomplishment that you consider to be the most significant in your career.
I know I have saved one life by being committed, compassionate, firm and of an inner lightness that people resonate with. My gift is to relate and empower and always look for an optimal outcome. When coaching business owners and community leaders I have been called enthusiastic and also an iron fist in a silk glove. When I referee soccer, assignors tell me that they always know that I can rise to the challenge and that faith is inspiring and uplifting and helps me to show up strong. Every day has the potential to be significant.
Sometimes things don’t always go as planned in life, work or on the playing field. Tell us about a time when things didn’t go the way you wanted– like a promotion you wanted and didn’t get, or a project that didn’t turn out how you had hoped. How did you handle that experience and move forward with your chin up?
I do have a hard time to quit on something that is important to me – I honestly keep pushing, associate myself with people who know more than me, look at different angles, come back to it, try to be creative, work with people that are part of the process and never give myself away against my dignity. To my amazement sometimes you end up at least with Plan C and can work towards plan B and then plan A. You have to pick these battles and keep at it if it is in regards of our core goals in life – be aware where your energy comes from, if you can keep having fun through it all and can step back once in a while then stay with it. If you have ill effect and increase your level of anxiety or depression it is best to re-evaluate, take with you what stands out as a good learning, never stop believing in yourself and set it free for now.
If you could sing one song on American Idol, what would it be?
“Candle in the wind” – come up with my own lyrics that describe people who are inspiring to me.
If there was a movie produced about your life, who would play you, and why?
Hilary Swank – she can go all the way while staying light and true to herself – she is androgynous and feminine at the same time.
How can people find you and follow your business?
Through the GSBA directory, linkedin, my personal web page: www.affirmationinaction.com or send me an e-mail at Christine@affirmationatinaction.com know I give free introductory sessions to explore coaching for people who feel called to engage with me to identify affirmative options in life.
Nowadays we are bombarded by images of men and women who are supposed to be epitome of health. They have abs that could be used to grate cheese, chests like superman and the butts of a goddess. Is that truly what being fit is all about? Do you need to have that certain look to be fit? Has the media made up this idea? Are those people with the bulging muscles really healthy and functionally fit?
Fitness is defined as: the condition of being physically fit and healthy. In that definition I do not see anything about how a person looks. So I ask the question again, is being in shape about looking a certain way? I think the answer is a big fat NO! I believe it is about being able to do many different physical activities without excessive or lasting pain on the body. For me being in shape isn’t about the look it is about what I can physically do. Most bodybuilders or people with that hulking physique probably couldn’t run a mile or play a game of basketball without gasping for air and really struggling. Their bodies aren’t built for function, more just for the look. I am not trying to knock people who are going after that certain look by any means. What I am trying to say is that you can be extremely fit and not have the rip abs, or that “look”. I used to have the mentality that it was “ripped abs or nothing”! I refer to this as my high school mentality. What I mean by that, is that most high school students and people in general think that all the opposite sex cares about is the other persons looks. I know that looks are very important, but it doesn’t make up the whole picture. There is more to a person than looks, but that is a whole other conversation. Now my mindset is all about what I can do with the body I have. Ever since I ditched the “abs or nothing” way of thinking I have become a much happier person overall. I have realized that my body can do amazing things, and so can yours with proper exercise & nutrition.
The media has done such a good job of perpetuating how someone should look, to be considered in shape and fit. Unfortunately what the media fails to mention is the hours of sacrifice and hard work that those people have put in to look that certain way. From the hardcore diet regimes, exercising religiously and having their lives centered around achieving that look. It isn’t always healthy, a lot of those people are dehydrated, have zero carbohydrates in their bodies and are fairly weak when those pictures are taken. People don’t ever think about those things and not to mention the now infamous use of photoshop, make up and other editing tools to make people look even better. Once again some people can have that look and be very healthy individuals overall, there are always extremes.
Whenever I tell people that I am a personal trainer, I get two reactions: “That’s great, you must be in awesome shape” or “You’re a personal trainer? You look like a regular person”. Out of those two responses the second one always bothers me. In the personal training industry there is a pretty commonly shared idea of what a personal trainer should look like, this is one of the first images I found on google.
Although this is a cartoon the dude is pretty big and muscular. I am not saying there is anything wrong with that but it just goes to show you how society views my profession.
I want my body to be able to move smoothly, without pain, or losing my breath. Being able to play a pick up game of basketball, swim laps at the pool, or go for a hike any day of the week is what really matters to me. After reading this I hope you can start to view your body as a beautiful machine that can do whatever you want it to do. You just need to treat it right, with good food, positive thinking and letting it move as much as possible. Get out there and let move your body like nobody is watching, have some fun and smile!
The Happiness Pill?
We live in the age of quick fixes, life hacking, and doing everything we possibly can to make our lives as easy as possible. The one thing we still haven’t figured out is a way to make people happier overall. I have no idea on how to do that, if I did I would probably be traveling the world and be living my dream life.
You can get pills to fight depression, which in some cases are very needed things for people who have chemical imbalances in the body. You can get pills so that you can have sex all day long, they make a pill for just about everything! Sadly there is no pill that will make you a happy and content person. According to a poll done by the “Happiness Index” only 1 in 3 Americans reported being “very happy” with their lives and all of the components in it. That is a sad statistic! Happiness can come and go live waves in the ocean, everyone has their ups and downs, it is part of life. There are many things that you can do to improve your overall happiness levels, meditation,exercise, social events, the list is endless.
My question to you is if there was a “Happiness Pill” that would make you have a sense of contentment all the time would you take the pill if it was available to you? Or would you choose the harder road and work on improving your life and situation? Remember your current situation wouldn’t change, you would still live the same exact life, you would just be taking this special pill.
“Life is either a daring adventure or nothing at all.’ To me, drugging your way to bliss is nothing at all” Helen Keller
“Life is what happens while you are busy making other plans” John Lennon
Your mama always told you to eat your vegetables growing up didn’t she? Well mine sure as hell did! Todays recipe is simple & as always vegan! This recipe will fuel your body with tons of flavor and all the nutrients you could ever need!
Cashew Creme Veggie Wrap
Total Prep Time: 20 Minutes
Cook Time: 5 minutes
- Large Whole Wheat Tortilla or Pita
- Kale or other leafy green
- Cucumber cut into thin sticks
- Red Bell Pepper cut into thin strips
- Large Yellow Onion
- Carrots (Grated)
- Nutritional Yeast (optional)
- 2 cups unsalted raw cashews
- 1/3 cup nutritional yeast
- a pinch of salt
- 1/4 cup water (you can add more to thin it out)
- 1 large clove garlic
Blend all the ingredients in a food processor or high speed blender until smooth. You can eat it cold or warm.
I liked the mix of textures between some cooked vegetables and some raw. I sauteed the bell peppers, onion and a few of the zucchini strips in water until they were nice and soft. Once the cooked veggies are ready it is time ti assemble the wrap. The way I made my wrap was in this order:
- Tortilla w layer of cream
- Layer of carrots
- hot veggies
- raw zucchini & cucumber sticks
- sprinkled it with nutritional yeast
You can make it any order you want obviously. Don’t forget who told you to eat your vegetables! It was that damn vegan trainer guy Ben…oh and your mom! Enjoy!!
If you are self employed or work in a high paced environment then you maybe a highly motivated person to begin with. As we know though our motivation and ability to stay focused weakens as the day and week goes on. Here is a simple trick that I use to stay on track throughout my day. I call it the “Are You Doing What You’re Supposed To Alarm”. It is extremely simple! What you do is set multiple alarms on your cell phone, and rename the alarm from “Alarm” to “Are You Doing What You’re Supposed To”. I set the alarm to go off about every 75 minutes throughout my work day. Whenever the alarm goes off I see the message. It helps me to get off facebook or whatever I am doing to kill time and get back to work. Super simple trick to keep you motivated and on track during your work week.
Here is a quick workout to kick up your heart rate and get your body moving! You can squeeze this workout in while on break at work. Quick Simple & Effective
Everything is for 60 Seconds Repeat 2x
Sprinting In Place
Stand Up Crunches
Make sure to warm up before any type of exercise. Also make sure that you are healthy enough for exercise. Greene Multisport & Ben Greene are not held responsible for any injuries!