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Weight Loss Visual

Sometimes it’s hard to keep track on a health journey because it’s a process. It’s not going to be a quick overnight success. But seeing the end result will be all worth it. Try a visual tactic where you can see the progress in front of you even if you can’t see them in the mirror.


You are your harshest critic. There are things about your body that you maybe think everyone sees…how could they not, you spot it every day.

But if you think about it what do you love about your body? And do you notice other people’s body faults like you notice your own. Love your body because you are beautiful.

Vulnerability & Shame – Brene Brown

Brene Brown – studies human connection – our ability to empathize, belong, love. In a poignant, funny talk, she shares a deep insight from her research, one that sent her on a personal quest to know herself as well as to understand humanity.

“People just want to be connected but in order for connection to happen we have to allow ourselves to be seen, really seen [excruciatingly vulnerable]. Vulnerability is where shame and fear live but it’s also the birthplace of joy, creativity, of belonging, and of love.”

“When you ask people about love, belonging, or connection they’ll tell you about times they weren’t loved, they didn’t belong, or they were disconnected. Their stories were about heartbreak. The people who have a strong sense of love and belonging believe they are worthy of love and belonging. The people that don’t feel love or belonging don’t feel worthy of it.”

The 3 C’s!

The three C’s – Courage, Compassion, and Connection

Courage comes from the Latin word Cour – which means heart. The original definition of Courage means tell the story of who you are with your whole heart. People who have courage feel worthy – people who felt worthy simply had the courage to be imperfect.

People need to have compassion with themselves then they are able to have compassion to others. [You can’t have compassion with others if you can’t treat yourself kindly.]

People also need connection – let go of who you think you should be and just be who you are. [That’s when people can start to feel connected.]

Recipe of the Week – Blueberry Bliss Bars

Prep Time: 5 minutesTotal
Time: 5 minutes
Yield: 18 small squares


  • 2 cups creamed coconut (you can probably also use coconut butter)

  • 2 cups fresh organic blueberries (frozen, thawed might work too)

  • 1/4 cup pure maple syrup

  • 2 tsp ground vanilla beans


  • Combine all ingredients in a food processor until the mixture is smooth.

  • Line an 8×8 pan with parchment paper, leaving enough room for some paper to stick out the sides.

  • Dump the mixture into the pan and spread it out evenly. The mixture is very thick and you may need to wet a spatula to help spread it evenly.

  • Once the mixture is in the pan. Gently press down using the extra sides of parchment paper.

  • Stick the pan in the fridge to firm up. This should only take about 15-20 minutes.

  • Once the mixture is firm, lift the whole thing out by the edges of parchment paper.

  • I used a pizza cutter to cut mine into squares.Please store these bars in the fridge. I keep mine in an airtight container with a piece of parchment between each bar. They should last at least a week in the fridge and you can also freeze them for longer storage. Enjoy!

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Trumate of the Week!

Glen is a retired pilot from Northwest.  He has a very quiet presence in class, but you need to listen carefully to his comments.  His one liners are very quick witted and interject a lot of humor to the class. Glen started the ReNu program last fall “to get his muscle moving”.

He likes coming to the class because of the camaraderie of the group.  He also likes the fact that Trumi Renu “is not a gym”.  He finds them intimidating. The other thing Glen likes about the class is that it’s geared to each person individually – “You do what you can do” and that the trainer isn’t pushy.

Glen has seen some dramatic changes in his numbers.  His A1C and weight are the lowest they’ve been in over 20 years.  He contributes this to the change he’s made in what he eats.

I couldn’t prouder of Glen’s commitment and determination.  He truly is an example that you are not too old to work out and make positive changes to your health. 123

Trumate of the Week!

Kelly was nominated by her trainer Nicole!
Kelly is a motivator! When I pair her with other Trumates its like magic! She motivates and encourages Trumates to tap into their reserve tank, especially on those high intensity moves. Her dedication to her goals is evident by her perfect attendance, commitment to a whole food diet and food logging. I am very proud of Kelly’s progress!

Way to go Kelly!! You are so awesome!!

Chipotle Honey & Black Bean Chicken Salad


Salad –
•1 can black beans, drained and rinsed
•1 cup fresh or frozen (thawed) corn
•½ red bell pepper, diced
•½ red onion, diced
•⅓ cup cilantro leaves, roughly chopped
•Rotissere Chicken chopped or shredded

Dressing –
•6 tablespoons red wine vinegar
•¼ cup honey
•¼ cup vegetable oil
•½ teaspoon dried oregano
•1½ teaspoons salt
•½ teaspoon ground black pepper
•1 tablespoon adobo sauce (from a can of chipotle peppers packed in adobo sauce – these can be found near the jalapeños in most grocery stores)
•2 teaspoons minced garlic
juice of 1 lime
In a small bowl whisk all 9 dressing ingredients together. In a salad bowl toss together all six salad ingredients. Drizzle with salad dressing and enjoy!