Valeo Training

Wednesday, April 16, 2008

NUTRITION CLASS (rescheduled!) - Tuesday, May 13 @ 6:30pm

Fresh approach to Nutrition and your Health
*There's still time to attend this informative seminar
My friend and Holistic Health Counselor, Jill Tanis, is giving a Free Nutrition Class - and I think you should go! Her approach to Nutrition is fantastic and ready to learn and leave inspired!

Date: Tuesday, May 13
Time: 6:30pm
Location: Harbor Health and Massage (click on link for location/directions)
Cost: FREE
Must register in advance.

To register, email: or call: 616.510.2155

Are you a chronic dieter? Emotional eater? Are you tired of the constant cycle of
unrealistic expectations that lead to feelings of guilt and deprivation?
Attend this class
to learn 5 revolutionary concepts that will change the way you approach food, dieting
and your current health concerns. This class will help you take a realistic approach to
nutrition and food
, and focus on ABUNDANCE! It's a refreshing way to look at what
your body wants and needs.

See you there!

**Please pass this information along to friends and family that would be interested**

Sunday, April 13, 2008


I was reminded during a workout last week of the importance of staying focused during each exercise. It’s easy to be lazy during a movement or lift and some of us are really good at hiding things. Those of us who are really good at it (believe me, I’ve felt this way before), can still make that movement or lift look correct, but in reality, there is so much compensation going on that the exercise has little benefit (and we may actually be causing more harm than good). This means that the muscles that should be firing DON'T and the ones that shouldn’t be taking the load, DO. Yeee-ouch!…enter in: injuries and nagging pain, especially in the low back, neck, shoulders and knees! I encourage you to mentally prepare before your workout, regain focus during the session and feel each movement to its fullest angle or range of motion. Feel your abs on fire during a push-up (not just your chest, shoulders or triceps), load your glutes before pushing off during any lateral movement, feel the ground secure under you and use its reaction forces when jumping, be aware of your body posture during any overhead press, consciously think about your shoulder blades pinching together during flat pulls...
By synchronizing movements (joints move together, not individually, during everyday movement) and executing them powerfully, consciously and with CONTROL you will be able to safely get the most out of each exercise!

Wednesday, April 2, 2008


I had an incredible week in Montego Bay, Jamaica, serving with a group of Hope College students at the Carribbean Christian Center for the Deaf. Our time was filled with hard work, refreshing play, powerful worship of our Creator and lasting memories.

We arrived Friday afternoon and got to spend some time with the kids at the school before they left for their Easter Break. I immediately saw Clifton (the little guy I sponsor) and his smile lit up the sky! I was so excited to find Shenicia (the girl sponsored through your generosity towards my Swim for Shenicia Event last year). Our eyes met and she suddently got all giddy and started signing - "I know you! You and I write!" (we've been Pen Pals all year) :) About three of the kids remembered me from the picture I had sent of me swimming - their memories are incredible and it absolutely made my week to see their faces and have there be a bond of familiarity between us. What an awesome time. This, being my fourth time on the trip, felt a bit like I was coming home again...
I brought a huge bag filled with the shoes you, my Valeo-ians, donated. THANK YOU! The variety of types and sizes was perfect and the best part was seeing Glenford, one of the deaf workers on site (the "Tool Guy") snag a pair right away. What a gift for us to give and him to receive!
Each day was filled with good, hard work - we built a soccor goalpost for the kids, did cement work with a few of the Jamaican workers on site, built scaffolding, put up soffits, and painted up a storm. It was fun to see the progression of our work - and the conversations and bonds created between the team members was fun and meaningful.
After a full work day, the afternoon was ours to play! I was able to connect with some of the soccer guys on the trip and Coach Smith (leader) and I ran from the school back to the place we were staying each day. It was a fast 5-mile downhill route through the villages and 'hip strip' of Montego Bay - the Jamaican's thought we were "crazy, mon!" for running in the hottest part of the day (I'd have to agree on that one)...but the good workout and cultural experience made it well worth it!

We hit the beach after work and got to soak up the gorgeous creation - snorkling, laying out, even taking a day to climb a waterfall -what a blessing to experience. Our evenings were filled with delicious food, great converstation and laughter, hilarious games and incredibly powerful singing and converstation. It was a week of being broken and vulnerable for many, and a week of refreshment and restoration for all. I feel like I've got 29 close friends who, just a week earlier, I barely knew. This trip was a reminder of God's goodness and my thanks back to him!