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Welcome to the Mountain Life Fitness bi-monthly Wellness Newsletter. Exclusively for our Personal Training Clients. Aimed at taking your nutrition, personal training and overall wellness to the next level.

Thank you for being a valued client! 
Rich Chicken Stew 
Not withstanding the gorgeous fall weather we are having...
Winter IS coming

Once those snowflakes start to drop and the temps cool down, give this Delicious, Heart Healthy, High Potassium, Low Calorie, Low Carb, Low Sat Fat, Low Sodium stew a try. You can throw this in your slow cooker, head out for some fun in the snow and hit your favorite class at MLF. The rich aromas of this velvety stew will be waiting for you at home. 


  • 1 pound mushrooms, stems trimmed, caps wiped clean
  • 1/2 cup finely chopped shallots, (2 large)
  • 2 teaspoons extra-virgin olive oil
  • 1/2 cup water, divided
  • 4 cups reduced-sodium chicken broth
  • 1 cup thinly sliced carrots, (1 large)
  • 1 teaspoon fresh thyme leaves, or 1/2 teaspoon dried
  • 2 bay leaves
  • 2 pounds boneless, skinless chicken thighs, trimmed and cut in 2-inch chunks
  • 2 1/4-inch-thick lemon slices, (including peel), seeded
  • 1/2 teaspoon freshly grated lemon zest
  • 2 tablespoon cornstarch
  • 1/4 cup whipping cream
  • 2 tablespoon lemon juice
  • 1/2 teaspoon salt
  • Freshly ground pepper, to taste
  • 1 1/2 cups frozen green peas, rinsed under cold water to thaw
  • 1/2 cup chopped fresh parsley

Cooking Instructions

Step 1

Combine mushrooms, shallots, oil and 1/4 cup water in a 5- to 6-quart Dutch oven. Cover and cook over high heat, stirring often, until mushrooms are juicy, 3 to 4 minutes. Uncover and cook, stirring often, until the mushrooms are lightly browned, 8 to 10 minutes. Add broth, carrots, thyme and bay leaves; bring to a boil.

Step 2

Place chicken in a 5- to 6-quart slow cooker and lay lemon slices on top. Turn heat to high. Carefully pour in the vegetable mixture. Cover and cook until the chicken is very tender, 3 1/2 to 4 hours.

Step 3

With a slotted spoon, transfer the chicken and vegetables to a bowl; discard bay leaves and lemon slices. Skim fat and pour the juices into a large saucepan; add lemon zest. Bring to a boil over high heat. Boil until reduced to 2 cups, 15 to 20 minutes.

Step 4

Mix cornstarch with remaining 1/4 cup water in a small bowl. Add to the pan and cook, stirring, until slightly thickened. Add cream and lemon juice; stir until boiling. Return the chicken and vegetables to the sauce and heat through. Season with salt and pepper. Just before serving, stir in peas and parsley. Simmered Stew variation: Total: 1 1/2 hours In Step 1, use only 1 1/2 cups broth. In Step 2, add chicken, lemon slices and lemon zest to the Dutch oven. Cover and simmer gently over low heat until the chicken is very tender, about 45 minutes. Discard lemon slices and bay leaves. Omit Step 3. Continue with Step 4, cooking everything in the Dutch oven over medium-high heat.

Nutrition info 

  • Serving: Per serving
  • Calories: 270
  • Carbohydrates: 13g
  • Fat: 12g
  • Protein: 26g
  • Dietary Fiber: 2g
  • Saturated Fat: 4g
  • Monounsaturated Fat: 5g
  • Cholesterol: 86mg
  • Potassium: 562mg
  • Sodium: 329mg
  • Exchanges: 1 vegetable, 3 lean meat, 1/2 fat
  • Carbohydrate Servings: 1

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Prone Spinal Extension - performed on the spinal extension machine

By:           Jackie Wright

-The purpose of this exercise is to strengthen the Erector Spinae muscle group which is an integral part of your nose to toes core.
-Lying prone on the front pad with the front of the hips supported, hook the feet/ankles underneath the roller behind you (i.e. calf touching the roller rather than Achilles tendon). The torso should be suspended off the front pad with the arms crossed over the chest and the entire body forming one straight line from the top of the head to the heels (i.e. body is parallel to the floor).  Then lower the torso, hinging from the hip joint until the torso is flexed 90 degrees from the hips (i.e. perpendicular to the floor).
-Engaging the erector spinae muscles (i.e. the muscles that fan up your spine like a Christmas tree), contract the gluteus maximus tightly, brace the abdomen, pull the navel toward the spine and the pelvic floor up and inward stabilizing the pelvis, extend the torso returning to the beginning position with the torso and entire lower body parallel to the floor.
Perform 1-3 sets of 8-12 repetitions of this exercise on two-three non-consecutive days/week. 
*This exercise may be contraindicated for those clients who have certain spinal maladies such as full fusion, etc.  Therefore, always check with your physician prior to performing this exercise.
**You should not experience ANY discomfort in your lumbar spine with this exercise.  If you begin to feel discomfort, stop immediately, reset the position and attempt again.  However, if repositioning does not resolve the issue, then this may not be an exercise of choice for you.
*** Remember, spinal extension, as shown in the photo is what is safely prescribed.  Any further movement into hyperextension may be seriously detrimental to the spine.
By Carin Aichele
Last month I asked how your Wellness Wheel was rolling. This month we are focusing upon your emotional wellness and providing some ideas on how you can be sure your Wellness Wheel is balanced and running smoothly in the emotional section.
The National Wellness Institute defines Emotional Wellness as:
“The emotional dimension recognizes awareness and acceptance of one’s feelings. Emotional wellness includes the degree to which one feels positive and enthusiastic about one’s self and life. It includes the capacity to manage one’s feelings and related behaviors including the realistic assessment of one’s limitations, development of autonomy, and ability to cope effectively with stress. The well person maintains satisfying relationships with others. Awareness of, and accepting a wide range of feelings in yourself and others is essential to wellness. On the wellness path, you’ll be able to express feelings freely and manage feelings effectively. You’ll be able to arrive at personal choices and decisions based upon the synthesis of feelings, thoughts, philosophies, and behavior. You’ll live and work independently while realizing the importance of seeking and appreciating the support and assistance of others. You’ll be able to form interdependent relationships with others based upon a foundation of mutual commitment, trust, and respect. You’ll take on challenges, take risks, and recognize conflict as being potentially healthy. Managing your life in personally rewarding ways, and taking responsibility for your actions, will help you see life as an exciting, hopeful adventure. Emotional wellness follows these tenets: • It is better to be aware of and accept our feelings than to deny them. • It is better to be optimistic in our approach to life than pessimistic.”
To assess how you are doing, use the wheel image below, answer the following 6 questions about emotional wellness and fill/color in the wheel where you think you are between 0-100% (the middle line on the wheel is 50%). Try to be as honest with yourself as you can. This exercise is intended to support you in identifying both where you are strong and excelling as well as where you may need to make a change or pay closer attention.  Remember, just as with your physical fitness; we are all evolving; we are all a work in progress.  
  • 19. I have a sense of fun and laughter.
  • 20. I am able to feel and label my feelings.
  • 21. I express my feelings appropriately.
  • 22. I have a sense of control in my life and I am able to adapt to change.
  • 23. I am able to comfort or console myself when I am troubled.
  • 24. Others would describe me as emotionally stable.

Notice where you hit 100% or are solid.
Notice where you are closest to 0%.
If you want to choose one area to work on, which would it be?
How would your experience be different if you improved this area?
Who might you be closer to or how might you feel better about yourself? 
What is the cost of not improving?
What motivates you to increase your emotional wellness?
As a Life Coach, I work with people similar to a Personal Trainer. We identify what your goals are, we create an attainable plan to reach those goals, and then we work together to be the goal! If this tool helped you identify an area that you’d like to feel more empowered in, feel free to chat with me about how coaching may support you in balancing your wheel!
Remember that a wheel needs to be balanced in order to spin most efficiently. Personal training, life coaching, spiritual support, a financial advisor, taking classes to learn and keep your brain active, having an amazing social circle; all of these ingredients make for a well-balanced life!
Copyright © 2019, Mountain Life Fitness, LLC All rights reserved.

Our mailing address is: 
PO Box 1669
Granby, CO 80446

Our physical address is:
1910 Ten Mile Drive
Granby, CO 80446

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Mountain Life Fitness · 19 Ten Mil Drive · Granby, CO 80446 · USA

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