All-n-Won Wellness

Life Change-Exploring and Connecting the Six Elements to Better and Optimal Health.

2012-02-21T10:33:00.000-08:00

I firmly believe that we all should have our own vision. A vision that deals with our own health and wellness which should include life balance, personal priorities and even business goals. An extremely important component of my vision for All-N-Won Wellness is to "maximize impact 2012" with my clients and friends in achieving their own goals and vision.

I have been working with individuals, couples and groups whose goals have been to lose weight, get in shape, decrease stress and generally improve how they feel on a daily basis. There has been a distinctive pattern with those who have been successful and those who had challenges long-term . Consistently there have been six elements that impact the success rate of making long term lifestyle changes which all are grounded into one common link-environmental influence.

The elements are no great secret; finding your starting point, getting active, food choices, stress, energy and habits/behaviors. But what has not happened is taking the time to understand the external influences and lack of internal awareness for each element. How does each one affect the other and its impact in realizing long-term successful change.

How can you maximize your success rate to finally achieve feeling your very best at a comfortable weight, feeling strong and energetic? How can you best insure enjoying a long retirement, be strong and fit, living independently in your own home, traveling with loved ones and taking as little medication as possible?

Life Change-Exploring and Connecting the Six Elements to Better and Optimal Health.

This four week/ 2 hour class that kicks off March 6 at 7 PM at my studio location in Frazer will deliver the awareness, tools and most importantly, how the six elements affects each person ability to move forward in making long term lifestyle changes and achieve their desired goals.

Blog Special-$199.00

Sign-up by emailing allnwon@gmail.com

Novermber Events

2011-11-04T11:19:00.000-07:00

We are coming into the holiday season!

All-n-Won Wellness is kicking it of with 2 local events.

Please Join me on Tuesday Nov 22nd from 7:00 -8:00 pm

"The Best Possible You"

How to maximize the impact of making long-term changes in your Health and Wellness!

Topics include; Finding your Staring point, Activity, Food Choices, Stress, Energy and Habits.

Wine and Food Tasting.

The Chef in me always needs food for my friends!

Location-All-n-Won Wellness

3 Frame Rd, Frazer, Pa 19355

"Grand Opening Celebration with Exton Chamber of Commerce"

Tuesday November 29th from 5:00-7:00pm

Please stop by and check out my new location!

Personal Training area/Posture Alinement area and Wellness/Culinary Coaching

All session are myself and single client or a couple

Beverage and Food Tasting

(Yes-Chef is cooking again!)

Location-All-n-Won Wellness

3 Frame Rd, Frazer, Pa 19355

Highly look forward to seeing you for 1 or 2 fun events!

All-n-Won Wellness has a home!

2011-09-01T10:13:00.000-07:00

As of August 1, 2011 All-n-Won Wellness has a home. We are located at 3 Frame Ave., Frazier, PA. I started All-n-Won January 2009. I spent my first 2.5 years at Body 1 wellness with my great friend and training mentor Chris. I will miss our time working together but having my own location is just an awesome feeling! I have 1000 square feet for personal training, wellness/culinary coaching and posture alignment/pain management.

The mission for All-n-Won Wellness is to deliver a multi-disciplinary approach designed to maximize one's success rate of making long-term changes in their health and wellness. Having my own location with the ability to create an environment that will also support and motivate both individuals and couples is another tool of this approach. With my new location and current level of client sessions, I have all but eliminated seeing clients in their homes. This gives me the ability to see more people at a more affordable price for them.

In the past 2.5 year's, I've also discovered and defined who I truly desire to work with. A large portion of my current client base are individuals and couples in their 50s, 60s and 70s who are concerned with their daily functional fitness and living independent as long as they possibly can. I have also had some great success working with individuals whose doctors have advised them that they need to make lifestyle changes do to health risk risk factors such as high blood pressure, high triglycerides, high cholesterol, increase fasting sugar and waists circumference over 40 in men and over 35 in women. Two or more of these risk factors can increase the risk of a cardiovascular event. This is known as metabolic syndrome. And finally the original reason why I started my business, to work with those that have tried and tried but failed at diets, gym memberships, lifestyle change or just plain over stressed. This multi-disciplinary approach that focuses on step-by-step progressive changes has shown a proven track record of impacting one's energy, decreased stress, better food choices, looser fitting clothes and the self efficacy that they need to make these changes part of their life.

What is most important to you?

2010-12-31T07:03:00.000-08:00

Three things hit me right in my face this week why being my very best self I can be and having the passion to help other to discover their very best self is the most important thing in my life.
I just came home, turned on the TV and there was a story about a father and son playing table tennis together. The son played competitively. It was mom's dream that they could play together. Dad had been in a wheel chair for three years because he lost both legs. It took all that time for dad to fit and be able to use his new artificial legs. I have run next to people who have lost one or both legs in half and full marathons. How could you run that distance or want to with out your normal legs? With or without legs, once a true runner...always a runner, it's what we do. How would losing your legs affect your life? Believe it or not the answer is simple. Is the motivator to do what is most important to you stronger than the obstacle of losing your legs. As I look back the past two years as to what clients had the greatest success and those who had on-going challenges, they all had one thing in common. Motivators must be powerful and in front of you all the time to be stronger than any true or created obstacles. I wish you could have seen both the dad and his son's face as they played together.
Second is hard to me to type. A good friend told me about a local family who was in a car accident in upstate New York around the holidays. The parents were killed. The daughters, 14 and 12, survived. In one second, everything change. Years ago, family friends lost all three of their children in a car accident. I can only imagine how that feels. A whole inside us that can never be filled. I believe a large part of the foundation of our best self is positive energy and emotion leads to positive action and outcomes. But bad things happen. The loss of loved ones, lay-offs, addiction in family members or chronic stress situations that one may not see a way out. There is no easy answer. But take the time to ask yourself: What are the three most important things in my life? Am I dedicating the time I really want AND need to those important things. Where am I at as my best self to make the impact I desire? We never know what tomorrow will bring. How are you living today?
Last is the perfect Christmas gift. My son, Craig and his wife Amy, where married in June of 2009 and moved to Germany two weeks later. My daughter Katelyn is going to school at Tampa University. Mark Jr lives locally and Taylor is still home. Christmas was the first time in almost a year and half that the whole family was together at our dinner table(The family's favorite spot). I miss having everybody together. "Nothing is more important than family" is our mantra. But I also strongly believe we all have to follow our own path. I did and at times it took me places I highly regret going. 20 years ago, I had a life changing event...I got sober once and for all. 14 years ago, I found my passion in life in Wellness and impacting lives. So between many certifications,corporate wellness program, marathons, lay-off and on-going self discovery-All-n-Won Wellness was born in January 2009. Today I have an amazing life right now because of my family and friends plus all the achievements, set backs and challenges that we all go through. Little did I know then, which is the first thing I preach to my clients is Commitment-Consistency-Time=Results and Motivation. Without this, any change or goal, what do you think your success rate will be? I would like to share my favorite quote.

Where you are in life is exactly where you are suppose to be as a result of the things you have done up until that moment in time. To do anything else but accept your current situation would be crazy. The real thing to do is decide where you want to go, use both consistency and patience to get there, and enjoy the ride. It is, after all, the path your have chosen in life.
Train To Win, Martin Rooney, 2006 2nd edition

Take time to write down the following.
The three most important things in your life.
What are 3-5 goals that if your achieve in 2011 would make you feel amazing?
On a scale of 1-10, 1 the lowest. where do you feel you are as your best self?
What lifestyle behaviors that I add or change would help me feel better, achieve goals or impact what is most important to me?

This is all truly achievable. Remember:

Commitment-Consistency-Time=Results and Motivation

Powerful Motivators in front of you and Stronger than any True or Created Obstacles

Finding your Starting Point!

2010-10-27T07:48:00.000-07:00

When people decide they want to lose weight, a lot or little and/or get in shape, many times they fail to find their own starting point. How did you get where you are today. A quick loss of 15 pounds or one month at the gym very often does not last long term due to not changing the habits that got you there. The first question is "are you truly ready to commit to the process of change?" It is true that small steps lead to big changes. You can impact your life greatly by committing to small weekly goals, keep them in front of you and be accountable!
Here is what I put together to help you find your starting point. You can contact me at allnwon@gmail.com to talk about what you discovered and desire to be.

My Starting Point.

“The key to change is not to try to change but first become aware of what is happening in the moment”

What behavior/s would I like to change in the next six months?
__________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

Why do I want to change these behaviors? –“The Pros”
__________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

Why shouldn’t I try to changes these behaviors?-The Cons”
__________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

What would it take for me to change these behaviors? –“Strategy to overcome The Cons”
____________________________________________________________________________________________________________________________________________________________

What level of “committing to change” am I ready for each behavior?
____________________________________________________________________________________________________________________________________________________________

What environments influence me
In a positive way? In a negative way?
___________________________________ __________________________________
___________________________________ __________________________________
___________________________________ __________________________________

What are the three most important things in my life in order?

______________________________________________________________________________allnwon@gmail.com/www.allnwon.com/2010©

Fun, Food and Fitness in one class!!!

2010-06-08T06:22:00.000-07:00

Our first class is a great success. The ladies are enjoying the weekly food tastings with recipes they can take home. Chris is getting them fired up with a progressive exercise and yoga session! The ladies are gaining an understanding of weekly goal setting and review to make the changes they desire in their life! The best part is the incredible energy everyone has at the end of the class, including Chris and myself!We have plenty of room and you can join anytime!

“What Every Woman Really Wants”
The time of week when nothing is more important than you!

This is the class you truly need to be part of!

We cook for you! We massage you! We energize you! We de-stress you! We listen to you vent!

We give you the tools to be successful outside of class to feel Firm, Fit and Fabulous!

What do you wish to attain in your life more than anything else?
balance/ better food choices/more time/manage weight/ less stress/consistent energy
productivity/ functional fitness/ reduce medications/ manage or prevent injury
how clothes fit/ self-esteem/ body strength

Wednesday’s from 12:00-1:30pm
At Body 1 Wellness in Exton on Rt 30 by the Mall.
We are completely dedicated to meet your needs!
Wear clothes you can move in and bring a note book.
Have two friends join you and get $50.00 off the class!

Call by now for a limited time discount rate of 10%; seats are filling up fast
The six class cycle is a $450.00 value for $249.00

Try a sample class for $20.00

Chris with Body 1 Wellness at 610-547-8462/www.Body1Wellness.com
Or
Mark with All-n-Won Wellness at 484-995-6092-www.allnwon.com

2010-04-23T10:24:00.000-07:00

“What Every Woman Really Wants”
The time of week when nothing is more important than you!

This is the class you truly need to be part of!

We cook for you!

We massage you!

We energize you!

We de-stress you!

We listen to you vent!

We will give you the tools to be successful outside of class to feel Firm, Fit and Fabulous!

What do you wish to attain in your life more than anything else?
balance/ better food choices/more time/manage weight/ less stress/consistent energy
productivity/ functional fitness/ reduce medications/ manage or prevent injury
how clothes fit/ self-esteem/ body strength

The Six week class will start

Monday May 17th from 7:00 pm-8:30 pm
Wednesday May 19th from 12:00-1:30pm

We are completely dedicated to meet your needs!
Be committed to us and yourself!
Bring two friends and get $50 off the class!

Call by May 6th for limited time discount rate of 10% off; seating is filling up fast!
A $450.00 value for $249.00
Chris with Body 1 Wellness at 610-547-8462/www.Body1Wellness.com
Or
Mark with All-n-Won Wellness at 484-995-6092-www.allnwon.com

The Perfect Mother’s Day Gift

March Awesomeness!!

2010-04-18T05:18:00.001-07:00

March was an awesome month for All-n-Won Wellness! I was able to present my 1/2 hour seminar "The Best Possible You" at "Women in Motion" Health Expo thanks to Dee Rogevich. I had a chance to meet many fantastic women who share my passion for impacting lives through health and wellness. I had an evening at Intregrative Health & Chiropractic Center with Dr Brian and Kristina Shuffler in West Chester presenting my "Hour of Power" cooking Demo. Who needs 5 ingredients on 20 miniutes? How about a 5 minute meal on a busy Wednesday night! I once again was able to work with Chester County Health Department at the West Chester Court House having fun with "Eating for Energy and Finding the Time" seminar. I really enjoy seminar series so I can get to know the groups. I had a great opportunity to present with Carmel Rickenbach, Registered Dietitian, "Nutrition and The Brain" for "Body Worlds" at the Franklin Institute in Philadelphia.
The best part is meeting people who desire to improve how they feel and give me the opportuinity to help them discover the best path for them leading to long-term lifestyle changes. One friend and client, Bill, told me the other day "I know you could get tired of hearing this but I am pain free and strong in my back with no numbness or tingling going down my leg...I never thought this would happen after all the years it bothered me."
I am truly blessed with my family, friends, ability to run marathons and I get up every day with a chance to impact someone's life...how cool is that!

New Year-New Approach-Last results

2010-01-13T02:55:00.000-08:00

How were your holidays? Mine were busy with family, seminars, cooking, training and enjoying having my divorced dad and mom together with me at Christmas for the first time since I was nine.
How have you felt these first few weeks of the year? Have you thought about a new diet, exercise program or just to finally make that major change in your life? How about thinking about one thing in your life you truly would like to change in the next six months..?
Now, what is the one small commitment you can make this week that will start with a small step in that direction? Now write that commitment down with three copies. Make it in the form of a measurable goal. "I will walk for 20 minutes on Monday, Wednesday and Friday at 730am". Then post it in three areas you look at everyday-Bathroom mirror, computer and car dashboard maybe. Next share your commitment with the people in your life-family, friend or co-workers. At the end of the week review your goal. Please keep in mind if you walked twice your DID NOT FAIL...you completed 66% of your goal and that is great! Sometimes when we always complete all the goals, we set them to easy. If we only complete 30% or less, maybe they were not realistic to begin with. Now do this process each week; set, post and declair progressively challenging goals. When six month rolls around you might just surprise yourself!

Add a little fun to your apple dessert

2009-11-17T11:50:00.000-08:00

Apple Quesadilla

Preparation Time: 20 Minutes
2 each Fuji Apples, cored and sliced
2 tablespoons Raisins
1/2 cup Apple Juice
1/4 teaspoons cinnamon
1 tablespoon Splenda
3 seconds Non-stick spray
4 each whole wheat Tortilla
½ cup light whipped topping
1/4 teaspoons cinnamon
3 teaspoons Splenda

Instructions: Preheat oven to 350 degrees. Combien the first five ingredients. Coat large cooking sheet with non-stick spray. Place equal amounts of apple mixer on one half of tortilla. Fold into half circle. Place tortillas on cookie sheet. Bake for 10-12 minutes. Remove and let cool for a couple minutes. Combien remaining cinnamon and Splenda. Top each apple tortilla with two tablespoons of light whipped topping and cinnamon blend.

Serves: 4

.5 cup of Fruit per serving

Color Group(s): Red, Purple

Nutritional Information per serving: calories:225 total fat 4.6g, saturated fat .5, % of calories from fat 18.5%, % of calories from saturated fat 2.3%, protein 4.5g, carbohydrates: 41 gr, cholesterol 5 mg, dietary fiber 4g, sodium 174 mg

Recipe was developed for the Produce for Better Health Foundation by Chef Mark Goodwin CEC, CNC

Recipe is courtesy of the Produce for Better Health Foundation. All 5 A Day recipes meet the nutritional standards that maintain friuts and vegetables as a healthy food.

Quick helpful hints for Holiday cooking!

2009-11-17T11:44:00.000-08:00

Buy a larger turkey because the percentage of white breast meat is higher than dark meat which is higher in fat.

With clean hands gently rub Poultry Seasoning and no-salt herb seasoning between the skin and breast meat before cooking. Eat just the meat and not the skin. This will give the breast greater flavor.

Cook mashed potatoes on chicken broth, drain and save broth for gravy. Cut added butter in half or less and use low fat or skim milk.

Add extra celery, onion, apples, craisins, Brown rice or wheat bread cubes for stuffing.

Roast Yams or Sweet Potatoes with olive oil, Splenda and cinnamon

Plan frequent small meals through out the day to help keep the “I’m Starved” feeling in check that leads to over eating.

Breakfast-Cut fruit, berries and grapes, Scrambled eggs, Turkey Bacon., Whole grain toast, muffins or bagels

If using Pan dripping for gravies, skim as mush fat as possible. Fat very high in calories, makes your gravy look awful and takes away from turkey flavor.

Why Exercise is King!

2009-11-08T05:52:00.001-08:00

Weight Management
Exercise increases muscle to fat mass ratio which burns a higher rate of calories. Working out increase your metabolism, particularly strength training, up to 24 hours, which also burns more calories. Helps regulate your appetite and regulate blood sugar

Disease Prevention
Exercise reduces your risk of about every-age related health issues including heart disease, diabetes and lowering your blood pressure.

Mental Health
Exercise boosts your beneficial chemicals responsible for putting you in a good mood. These mood-boosting benefits translate into less risk of burn-out at work, less depression and better performance under stress.

Longer Lasting Youth
Increased muscle mass supports balance and coordination preventing falls and broken hips as we age. Less muscle mass will lower your metabolism which is a huge reason why so many people in their 40s and 50s have experience the middle age spread.

Bigger Muscle Fibers
More muscle, the more calories you burn to maintain muscle. Improved physical appearance. As muscle grow and strengthen so does connective tissues-tendons and ligaments become thicker and stronger which helps prevent injury.

Bone and Joint Health
Weight bearing exercises on bones which stimulates growth and strength. Both Cardiovascular and resistance training helps make your joints stronger and stretching helps improve range of motion enabling you to bend farther in different directions

Better habits
Studies have shown combining exercise’s mood-boosting benefits with appetite control mechanism strongly increase your ability to break bad habits.

Functional Fitness
The ability to perform all your normal daily tasks such as playing with your kids, house and yard work, lifting furniture or groceries and leisure activities with lowest risk of injury, such as lower back, and living independently as long as possible.
Reference; Liz Applegate, Ph.D, “Encyclopedia of Sport and Fitness and Nutrition”
2002, Prima Publishing

Though challenges we appreciate what is great in our life!

2009-10-25T11:39:00.000-07:00

I drove to pick up my daughter at her friends house yesterday. It was pouring rain. I could hardly see where I was going. There was flooding in the roads and was concerned I might get stuck. Still cars where flying around seeming not to care about anyone else. For a moment I ask myself "what I was doing out in all this craziness?!" Then I went for a run this morning. The sun was powerfully bright with a coolness in the air and a very slight breeze that just seem to energize my body and mind! My running pace felt natural, my mind was clear and positive thoughts flowing with every step.
I believe this is life, it just is. We go though these challenges in our life that we ask "What am I doing here?" It's like being in a storm that you can't see the end of and wondering how to get out. This could be something such as how our body feels from stress and lack of rest, the daily routine that we find low self-satisfaction or self-worth to the loss of a job or loved one. But then we walk out one day the warm sun hits us in the face. This could be gaining the understanding that "My thoughts create the reality of my world", discovering your passion and being able to follow it or just bring a smile to someone you care about who really needs it.
My sun comes out everyday I look at the incredible family I have or share a run with an old or new friend. I get up every morning with an opportunity to impact someone's life...how cool is that!
The storms we have been through, both small and major, has affected us in many ways and impacts who we are. But when that sun comes out, and it always does, it offers us the positive direction and energy we need. Giving us the chance to appreciate all the good in our life. Each day we have an opportunity to choose the path to discover what is most important and help us all to live the highest quality life possible! So take time to enjoy the sun in your life...

Oven Fried Chicken Salad

2009-10-04T05:51:00.000-07:00

1 pound boneless chicken breast
1 large egg
2 tablespoon skim milk
.75 cup plain bread crumbs
1 teaspoons onion powder
1 teaspoon garlic powder
1 teaspoon dried basil
1 tablespoon parmesan cheese
Fresh Express Premium Romaine, 6 cups
1 cup diced fresh tomatoes
.5 cup green peas, frozen
.5 cup corn sweet, frozen
1 cup fresh bean sprouts
6 tablespoons Hidden Valley Ranch

Instructions: Pre-heat oven to 425 degrees. Cut chicken breasts into 3 strips each. Combine raw egg and milk. Season breadcrumbs with onion powder, garlic powder, basil and parmesan cheese. Place chicken strips, one at a time, in egg batter. Toss each strip in breadcrumbs to coat evenly. Bake in the oven for 20 minutes. On four large plates, place 1.5 cup romaine then chicken breast strips. Top salads with even amounts of diced tomato, peas, corn and bean sprouts. Pour 1.5 tablespoons of dressing over each salad.

Servings:
4 servings

Preparation Time:
45 minutes

Nutritional Information per serving: calories: 415, total fat:16.3g, saturated fat:2.8g, % calories from fat: 35.6%, % calories from saturated fat 6.2%, protein 35.5gr carbohydrates 31.2g, cholesterol: 123.2mg, dietary fiber: 4.5g, sodium 470mg

Color Group:
Green, white, red, yellow

Recipe was developed for the Produce for Better Health Foundation by Chef Mark Goodwin, CEC, CNC.

Recipe is courtesy of the Produce for Better Health Foundation. All 5 A Day recipes meet nutritional standards that maintain fruits and vegetables as healthy foods.

I don't understand accepting feeling bad?

2009-10-04T05:08:00.000-07:00

I went for a 6-8 mile run September 4th getting ready for my 20 mile run the next day. The Monday before I had set a personal training record on a 5 mile hilly run through my neighborhood. At the 2 mile mark I stopped with nothing left for energy in my body and walked a 1.5 miles home. In the past month I have been fighting a consistent headache, chills, tiredness and weakness. I have had to cancel running the Philadelphia 1/2 Marathon Distance Run and Steamtowm Marathon. I have seen two doctors with blood test and chest x-rays. No answer. Everytime I do feel better, I go for a couple mile jog and I am right back to feeling crappy. I am trying rest, detox, vitamins and supplements, meditation and another visit to the doctor. I have checked my symptoms on webMd myself! I am not accepting feeling like this and no one should. I feel great outside of these symptoms. I am blessed with my family, friends and able to follow my passion professionally in life. Where I am at right now is-I just don't feel like my normal high energy, balanced self and I will get that back asap!

My point is that regardless of any situation you find yourself in that bring pains, discomfort, imbalance, energy drain or you just don't feel right...do something about! Don't accept it! Use others as needed for expertise or support. Educate and motivate yourself. By "mindful" of

your situation by being aware of what is happening in the moment and find your starting point.

So we all have curves thrown at us in life. There is a saying that "there are no problems or challenges in life , only opportunities". So my opportunity right now is "What can I do today that will make the greatest impact on my health and wellness?" Because if this was you telling me how you are feeling...it would be what I would ask you.

Testimonial from Rob

2009-10-04T05:05:00.000-07:00

Eating right is easy if you like rubber chicken and cardboard. I don't like rubber chicken and cardboard. Mark can teach you how to cook meals that your family can eat. Diets can't work because they are finite, they have a beginning and an end. If your like me, the beginning is followed by the end all to soon. Mark has shown me how to fix meals for my family that are flavorful and help me meat my fitness goals. His work with us as a wellness coach has also been phenomenal. By looking at our wellness as a related, integrated system, Mark has been able to increase our overall sense of well being.
Sincerely , Rob

Quote of the week!

2009-10-04T05:03:00.000-07:00

When you are doing the best for yourself, you will be able to raise everyone else to a higher level as well. Only when you are in a positive, healthy environment will you have the potential to grow. The greatest news is that the choice to be positive is up to you.
Train To Win, Martin Rooney, 2006 2nd edition

Removal of the safety net!

2009-09-06T07:43:00.000-07:00

I left my part-time job at the Health and Wellness Center this week. This gives me more time to focus on my current, new and prospect clients. The challenge is out of new, current and prospect clients I had a loss of four clients. Main reason is where All-n-Won fit into their monthly budget. One was my approach to weight loss which I fully respect their own priorties and I made a new, great friend. One was they basically had achieved their goals and were ready to move ahead on their own! Though this has had a great impact on my own monthly budget, it gives me the time to focus on strengthening how I can impact lives more affectively. I am reviewing the program of what I offer while still maintaining the foundation of wellness coaching of the client's needs and awareness directs each session. I am also working on the growth of All-n-Won Wellness and how I can reach more lives. I have four engagements this month and further developing my package for new groups and small business.
So my safetly net of the part-time income is gone and negitive growth in my business this month, which did wake me up once or twice to be honest. But I am able to work "on" my business and not "in" my business. As I have said, "this is my passion to impact lives", so any opportunity to increase my success rate individuals, families or groups...I'll take it!

Ranch BBQ Chicken Dinner

2009-08-23T04:14:00.001-07:00

Recipe: Ranch BBQ Chicken Dinner
4-4oz Boneless/Skinless Chicken Breast
1 cup Tropicana Orange Juice
3 Tbsp BBQ Sauce
3 Tbsp Hidden Valley Light Ranch Dressing
2 cups frozen chopped spinach
2 Tbsp Reduced Fat Cheddar Cheese
2 cups Cooked Brown Rice
Instructions: Remove any fat from chicken breast and marinate in orange juice for 2-4 hours. Pre-heat oven to 350. Spray a roasting pan with Pam non-stick spray. Combine BBQ sauce and Ranch dressing in small bowl. Using a pastry brush, light coat the chicken with sauce and place on the roasting pan. Bake for 15 minutes and brush with sauce again. Bake for 10 minutes, remove from oven and coat with remaining sauce. Cook rice and spinach by instruction on the box. Spread ½ cup of spinach on dinner plate. Top with ½ brown rice, one chicken breast and 1 tablespoon cheddar cheese.
Servings:
4 servings

5 A Day Servings:
1 serving

Preparation Time:
30 minutes

Nutritional Information per serving: calories: 322, total fat:7.g, saturated fat:2g, % calories from fat: 20%, % calories from saturated fat 6%, protein 35g , carbohydrates:
31g, cholesterol: 70mg, dietary fiber: 5g, sodium 412mg

Color Group:
Green

Recipe was developed for the Produce for Better Health Foundation by Chef Mark Goodwin, CEC, CNC.

Recipe is courtesy of the Produce for Better Health Foundation. All 5 A Day recipes meet nutritional standards that maintain fruits and vegetables as healthy foods.

Testimonial from Bill

2009-08-23T04:11:00.000-07:00

"My experiences with Mark have been nothing short of life-changing. In a few short months I have seen vast improvements in my fitness levels and overall well-being. By following his advice on excercise, nutrition, and balance in life, I find I have more energy and strength to face the challenges of everyday living; from doing yardwork, to handling job related stress, to spending quality time with my loved ones. Thanks, Mark, for the huge lift you've given me!" I hope this helps! You've certainly helped me! Bill

The day has come.

2009-08-16T10:05:00.000-07:00

I decided to become a marathon runner in February 2004 to gain a better understand of how to impact a life of someone who needs to lose over 100 pounds...now that day has come. I am working with three incredible people who each have this challenge ahead of them and asked me to join the journey. One, a man with a love of cooking like me, is 550 pounds. The process will be slow. There is much to discover before we can move forward. We need to take small long lasting steps.
Most goals when I first start to working with people are weight lose, look better in a dress or shirt and get back in shape. How would you feel if your one goal being just to "get your life back". My heart goes out. This is why I do what I do and feel completely blessed to be able to take these journeys.
Running your first marathon is a journey that last many months. It is a slow process of progressive increases in distances that you believe you will never be able to finish...but you do. Joining a running club help makes the runs make easier and incredible support. An enviroment of support means everything. There are highs and lows, successes and set backs. Just like when one is eating well and binge on a favorite snack or meal. It does get harder as you go. Looking at large goals can be overwhelming. Thats we we run small races as we go. Just like one needs small weight lose goals to feel success.
The second part is sometimes when people eat enough to be a 100 pounds overweight they hear a voice telling them it is alright. I have heard those voices. I am a 19 year recovering alcoholic. I know what it is like to hear..."its ok to have one more". My inner voice is now silent but I can help those who hear the voice loud and clear.

Summer Recipe with great flavor!

2009-08-09T05:59:00.000-07:00

Recipe: BBQ-Blue Burger Dinner

12oz ground turkey, 7% fat-51128
2 tablespoons Super Chucky Blue Cheese-8526
2 tablespoons BBQ sauce-53000
1 cup thin sliced tomatoes-5170
1 cup thin sliced cucumber-7918
1 cup shredded romaine-9315
4 each whole wheat hamburger buns-71363
4 each medium apple-cored and cut in quarters-3000
4 cups 1% milk-215

Instructions: Pre-heat broil in oven or heavy pan on stove. Shape ground turkey into four individual patties. Cook burger for 3-5 minutes on each side depending on the thickness of burger. Cook until the meat in completely white though out prior to serving. Place patty on burger bun. Blend Blue cheese dressing and bbq sauce. Top each burger with equal amounts of sauce. Layer thin sliced tomatoes and cucumbers on top of sauce. Then finish with shredded romaine and burger bun top. Serve burger with 4 apple quarters and 1 cup of milk.

Servings:
4 servings

5 A Day Servings:
2 serving

Preparation Time:
30 minutes

Nutritional Information per serving: calories: 439, total fat:14g, saturated fat: 4.2g, % calories from fat: 28.5%, % calories from saturated fat 8.3%, protein 29.5gr carbohydrates 52g, cholesterol: 67mg, dietary fiber: 6.5g, sodium 500mg

Color Group:
Green, red

Recipe was developed for the Produce for Better Health Foundation by Chef Mark Goodwin, CEC, CNC.

Recipe is courtesy of the Produce for Better Health Foundation. All 5 A Day recipes meet nutritional standards that maintain fruits and vegetables as healthy foods.

Discover true success...Put way the scale!

2009-08-09T05:12:00.000-07:00

When I start with a All-n-Won friends and clients the reason most, especially the ladies, want to work with me is weight loss. I always say "If that is your only goal and want to loss it fast, I am not the person to work with". We do talk about the lifestyle changes and weight loss being the by-product of that. Then we get in to 2-3 month of training/coaching with me or friends training on their own and I hear "You know, I am not seeing the weight loss I thought I would or I am not as far as I thought I would be". I first ask four questions-How do you feel? "I feel Great". How is your energy level? It has been so much better! How is your stress? "You know, I really haven't thought that much about it because my stress seems down. Most importantly..."How do you clothes fit"? Well at a business networking meeting this week one of my clients stood up for a testimonial to me and took his belt off to show all the loopes he is down! Made for an interesting meeting.
The next question is the key..."What are the 3 most important things in your life? I have asked this to 10-15 ladies. Family, friends, job, health and significant other are the most common answers. Never once...Weight loss! So why is it the first thing people first mention? Do you want to make weight loss one of the most important prioritites?...push yourself none stop with exercise you would not do long-term on your own! Eat one of the fad diets that you will lose weight on and just about every good study shows you the weight WILL come back on at some point, most likely more than what you with started!!! Or, do you want slow progressive changes that directly impacts the quality of your daily life and future to come. Can weight loss make improvements in your overall wellness and health risk factors? By all means it does and needs to be part of long-term goals with a great many individuals and our nation. But, can you maintain the weight because of any number of reasons why you aren't losing it and still improve the quality of your life, energy, strength and health fisk factors...YES and I have seen it!
So start the journey. Find out how you got to where you are today, find that activity that will challenge you-maybe what you did as a kid-you can look forward to and make single changes in your daily food choices. And push the scale under the bed, listen to your body and just ask it...How are you feeling today? Slow, progressive quality lifestyle changes are like your favorite food. With every bite...you want a little bit more!

Time and Consistency equal results and motivation.

2009-08-02T05:28:00.000-07:00

Time and Consistency equal results and motivation! I believe this is the foundation of successful lifestyle changes. All my friends and clients who have see results that impact the quality of their life have used this principle. Now I have been asked "I thought I would lose more weight or be farther ahead"? My question back is "How do you feel?...I feel great! How is your energy?...It is way up! How is your body strength?...It is much easy doing yard work or I can get up and water ski twice around the lake this year when last year I could bearly just get up! How are your clothes fitting?...They are are so much looser! The point is...don't focus on quick weight loss or pushing yourself to hard in a gym. We spend our life getting to where we are today. Through slow progressive changes you WILL see the long-term changes you desire, feel great and your body WILL adapt to eating better, moving more and less stressed. Time and Consistency equal results and motivation!!! Have a fantastic week!!

Quote of the Day!

2009-06-17T07:06:00.001-07:00

Every Journey starts with one step and all the steps afterward are equally important
Train To Win, Martin Rooney, 2006 2nd edition

Recipe for your pleasure!

2009-06-17T07:03:00.000-07:00

Southwest Chicken and Pasta Salad

Preparation Time: 20 Minutes
3 cups cooked Barilla Plus Pasta
1.5 cups cooked chicken breast
1 cup roasted Pepper-jar is fine
2/3 cup light ranch dressing
2/3 cup salsa
½ cup black beans
½ cup cilantro
2 teaspoons cumin

Instructions: Combine all ingredients and refrigerate.

Serves: 6-2/3 cup serving

Nutritional Information per serving: calories:251 total fat7 g, saturated fat 1, % of calories from fat 25%, % of calories from saturated fat 3.8%, protein 16.2gr, carbohydrates: 31 gr, dietary fiber 4g, sodium 589 mg

Time flys in my own business!

2009-06-17T06:37:00.000-07:00

I can't believe how long it has been since my last blog entry! I was told having your own business is fantastic, challenging and you will never work harder! This is so true plus all the other family events. Since my last entry, my dad has been in and out of hospital, rehab hospital and nursing home then just finished an eye operation this week. Drove my oldest son, future wife and oldest daughter from Connecticut to Kentucky then my daughter and I to Tampa, all on 2.5 hour sleep! Long story! Married my son in Kentucky and he just left for 2 years in Germany. My Wife graduated from her Master's Nurse Practitioner program and confirmed my youngest daughter. Oh Yeah, All-n-Won Wellness started to grow! I started working for a great Health and Wellness Center a couple days a week training clients. I have about 5-6 private clients some of which are whole families which I totally love! This way I can work on the whole environment which increases the overall success rate of lifestyle changes. I have a weekly wellness group at my church of just completely awesome people.
I'm continuing to figure out what it is I am doing. People almost always are looking for weight loss and getting in shape. But after a few months on our journey together they all "get it" with one question. How do you feel? And the answer normally is "I feel great!" Focusing on the scale and weight loss can be frustrating, disappointing and a motivator of failure. Focusing on small progressive, realistic changes can impact your life in every area important to you!
I have three passions in my life: My family and friends, All-n-Won Wellness and Long distance running. All these area are the focus of my life. To say I am happy is the greatest understatement I could possibly make! God bless and ask this one question. "What have I done today to impact one of the areas my important in my life?"

Periodization-Key to Becoming a Stronger Runner!

2009-03-23T04:45:00.000-07:00

Periodization: What is it and Why it is some important?

Periodization: The cycling of training during periods of time in order to achieve a goal.
Periodization is not going to the gym and lifting the same weights, the same repetitions on the same days-No Progress!
Periodization is not pushing yourself to the limits during every workout-Increase risk of injury or over use syndrome.
Most important is proper goals-Realistic, measurable and have a time frame.
Steven Covey’s “Begin with the end in mind” Write training plan backwards on your daily calendar from your end goal. Why?
If your goal is to become a faster or more consistent runner, first train to become a stronger runner.
Runner’s Periodization-1st Taking a period off from running-recover and cross train-bike, swim, weights, exercise class/ 2nd add running back and less cross/ third mostly running and little cross/ 4th all running/ recovery/ taper/ race.

Cross Training and Exercise Classes
What are the benefits of cross training?
Increased metabolism, working neglected muscles, weight loss, decrease injury risk, increase performance, weight-bearing exercise builds bone mass and strengthens the muscles that stabilize many joints the reducing risk of joint dislocation, feel better, lighter and stronger
Types of cross train
CORE, biking, swim, low weight/high reps strength training including lower body, stability ball, Bose, elliptical machine, Exercise classes-Body Pump, Pilates, Yoga, Boot Camp
Core Training a key ingredients-Abs, oblique and lower back

After following this plan I ran a 20 second better personal record for a 5K without any speed training on a track and 2.5 weeks of tempo runs after a 3 week lay off to heal a hip, foot and IT injury!

Small steps, Long term results.

2009-03-06T12:15:00.000-08:00

Every Journey starts with one step and all the steps afterward are equally important!
Train To Win, Martin Rooney, 2006 2nd edition

When it comes to "getting healthy" or "starting a new diet" or " wanting to get back into shape", all these statement make me want to pull my hair out, you have a high risk of setting yourself up for failure. You need to ask yourself some very important questions such as how did I get here, what is it I really want and what is my true starting point? There is a reason why diet and exercise programs have such a large failure rate. Before your try to make long-term lifestyle changes you must address the behaviors that got you there, the environments that influence you, what it is you truly want, what will motivate you through any relapses and what are the obstacles you will face are just a few of the questions to consider. But the journey starts with one step and single steps after that. So before you try to make a lifestyle change, not diet or exercise program, ask a couple of these questions then post the top quote where you can see it everyday! My best always, Mark

Quote of the Day!

2009-02-27T04:55:00.000-08:00

Here is a quote from one of my favorite books. "Train to Win" by Martin Rooney. I saw Martin speak at a conference a couple years ago and really changed not only how I looked at my training but the truly important goals in my life.

"Where you are in life is exactly where you are suppose to be as a result of the things you have done up until that moment in time. To do anything else but accept your current situation would be crazy. The real thing to do is decide where you want to go, use both consistency and patience to get there, and enjoy the ride. It is, after all, the path your have chosen in life."
Train To Win, Martin Rooney, 2006 2nd edition

Read this quote a few times then take a few quite minutes to process it. Do the same thing the next day. Then ask yourself " How does the reflect my daily actions vs where I truly want to be in my training, work and personal life? My best to all!!!

Chester County Running Store Spring Series

2009-02-18T10:05:00.000-08:00

Chester County Running Store Spring Series
Wednesdays at 7:15
March 18th

Winter/Spring Training: Keys to a Strong Running Season-Are you a runner who just can’t seem to get to the next level. This seminar will focus on elements that are under your control. Discussion and demonstration of preparation for becoming a better runner by improving overall strength, making better food choices, maximizing training and recovery. Southwest Chicken and Apple Pasta Salad for pre/post race meal will be offered for a tasting.
April 1st

Wellness 101-Are you hearing and reading “Wellness” but really not sure what it means? Introduction to what wellness is, where you are in the process of changing and how to achieve your goals and vision. Truly understanding what wellness is and the process of achieving it are the foundations of your long-term success

April 15th
Eating For Energy and Finding the Time-Are you tired everyday at 10:00 and 3:00? Do you find yourself rushing home and not to the gym after work. The focus will be on how food, beverages and eating patterns effects consistent energy and the ability to maintain a good fitness schedule. The outcome is to improve how you feel and what you accomplish on a daily basis.

Mark Goodwin-Owner, All-n-Won Wellness LLC, is a certified Executive Chef, Wellness Coach, Personal Trainer and 9-time marathoner. As coach and partner, Mark uses a multi-disciplinary approach to dramatically increase success in discovering the person you desire to be.

Mark Goodwin
Certified Executive Chef, Wellness Coach and Personal Trainer
allnwon@gmail.com 484-995-6092 www.all-n-won.blogspot.com

So this is what I want to offer you.

2009-02-10T10:46:00.000-08:00

Your Personal Coach and Partner using a multi-disciplinary approach to dramatically increase your success to live the highest quality life possible.

Living the Highest Quality Life Possible
balancing your daily life with personal wellness of the body, mind and spirit.

All-n-Won Wellness: Key Services
Individual Wellness Coaching by phone or in person
Wellness Coaching- to create long-term change in energy and health habits through increased activity, better food choices, weight management and awareness of your emotional fitness.
Personal Trainer specializing in
Get Running- take the next step to become a more consistent, stronger and faster runner.
Get Started- learn how to begin to improve your overall energy, strength and functional fitness.
Get Balanced- learn how to balance work, family and your own health.
Personal Wellness Chef & Partner
Culinary Coaching: Build a quality food pantry at the best price while creating great tasting, quick and easy meals that just happen to be good for you.

Seminars and consulting for groups and small business.
The same multi-disciplinary approach developed for seminars and cooking demonstration to impact work, personal and leisure environments.

If you have interest in contacting me-allnwon@gmail.com

So the time finally came...

2009-01-04T07:45:00.000-08:00

I have been sitting at Hartford Hospital for three days while my mother had open-heart surgery for a triple by-pass and valve replacement. She has had a very rough time. She is very over weight, no exercise or activity and very poor eating habits. She is also diabetic with other medical complications. We are not alone in the waiting room in the Intensive Care Unit. Many other families have been here for days waiting on the word if their father or husband will make it after his heart attack and surgery.
It makes me think of the many years an Executive Chef who's known for his passion for health and watching people create a time bomb inside themselves by endless eating of non-beneficial foods, to much alcohol and smoking. Saying "I don't need any of that healthy junk, My grandpa lived to 90 drink'in, smoke'in and bacon every morning" Lucky him. This lifestyle does catch up with the vast majority of people, maybe not by heart attack always but many other quality of life issues.
Now, last night after a day of wondering when my mom's 104.4 fever would come down and be strong enough to get her off the heart pump and respirator...I had dinner. A Bacon Cheese burger, fries and a coffee milkshake. Maybe a small blackraspberry hot fudge sundae. I always say "moderation, not elimination" or 80% healthy and 20% comfort food. Either way, I had very low stress and slept pretty well that night. My breakfast was back to normal-Multi-Grain bagel dry with egg and ham, no cheese. Plus an hour in the gym yesterday morning help me deal with the day as a whole.
What's my point today? I don't know. Maybe I love my mom and was unable to help her for many reasons. Maybe this is one of the many personal reasons I truly want to impacted others so they don't have to spend 3 stressful days in the hospitals waiting for the doctor to walk into the waiting room to tell you the last thing you want to hear about someone you love very deeply...

What is it that I do in my business?

2008-12-22T05:11:00.000-08:00

That is the question I get about my business. I am working on a 10 seconds answer; "Impacting lives through Fun, Fitness and Food." A 30 second answer; "Whether you feel the need to make major changes in your lifestyle or just want the extra energy in business, stress management or daily life, All-n-won delivers in areas in energy, activity, food choices, weight management, menta/emotional fitness and overall health for yourself, groups and small business. All-n-Won impact lives through Fun, Fitness and Food." I help people live "the highest quality life possible" My own coach asked me "What does that mean?" Wow! another thing to come up with! I have come up with many answer for that one. "The balance in your life in the areas that are most important to you while having the energy, strength and health for any challenge and all joys" Or-"The balance between what you enjoy most in life and the healthy behaviors to keep you there as long as possible." Or- "is takng the time to define what is most imporant to you, dream and discover how to achieve it and deliver the lifestyle habits to insure it is all yours as long as possible".
I have waited so long for this opportunity to work full-time on going out and helping people to look at a healthy lifestyle from every angle possible and "live highest quality life possible". What I have commonly heard at my seminars in the past is "Never looked at it for that point of view before...it makes sense". So I guess the next time I hand out my buiness card or deliver an "All-n-Won Wellness" package to a small business, the concern should not be "The Perfect 10 or 30 second introduction" but being myself and let my true passion for wellness and life come through. So when they finish meeting me and they walk away their are just thinking " I have got to hear more about "All-n-Won!"

Question of the day?
Are you going to let your circumstances dictate your attitude or your attitude dictate your circumstance?

My best to all! Mark

"From a different point of view."

2008-11-28T11:40:00.000-08:00

The day after Thanksgiving, Virginina and I went to West Chester to watch our eldest son try to PR in a 5K(3.1 miles) the day after Thanksgiving. Now I did not join him this time for two reasons. 5 days earlier I was semi-hopping my way over the finish line at Philadelphia Marathon completing "3 marathons in 6 weeks" with a shot left hip. So after a very punishing visit with my buddy Chris, the Massage Therapist and Personal Trainer, pressured my hip back, rest was a very good idea. Second, it was the day after Thanksgiving which is one of my favorite holidays. Food, Football and Family. The Dad and Chef in me focusing the day on the 3 stages of meals-Breakfast, Football Munchies and Thanksgiving Feast.
Craig, my son running the race, started to line up I gave him words of advice. Not sure if it was the dad or personal trainer or both speaking. "You have not ran for two weeks and a big day of eating yesterday, just go out and have fun." A PR (personal record) the day after Thanksgiving is asking alot. Virginia and I bought a coffee and bagel then cheered on the runners. Now I run in races and not watch. But the coffee was hot and tasting great. The bagel-everything with low fat veg cream cream (I needed low-fat after what I ate yesterday) was toasted and warm. Hanging with my wife is one of my favorite things in life, so it felt different but I was happy. Then Craig went by his first lap looking strong. Craig's girl friend Amy soon past after him. Many of the runners were out there were very serious and focused, doing their very best. Many runners seemed to be just enjoy the event and the day. Many people ask me and my fellow group of running friends why we run the way we do. It is hard to answer but because "it's what we do" or because "we can". I am humbled by seeing what others do under much greater challenges. The older women who has been fighting cancer or loss of a loved one who never walked a mile all at once, completes her first 5K in honor of what's important to her. Instead of running for my new PR, I watch other's pass me by wondering, "Why are they running?" My buddy Rich M. ran the 5k after running one the day before and finished 15 seconds faster! He's like me, he runs because it's what he does.
Then Virginia sees Craig the second time, I check the clock. He IS on pace for a new PR. So the DAD in me starts screeming...GO, GO you can hit a new PR...GO! He was running with everything he had in him! Craig broke his old PR by over one minute!!! That is huge in a 5K. Very Proud Papa and surprised personal trainer! Also note; we went to the Chester County Running Store, who was kind enough to put on the event the day after Thanksgiving, to buy Craig new running shoes because he set a new PR on completely shot running shoes...my boy is awesome!

All-n-Won Day 1

2008-11-25T17:01:00.000-08:00

Today is the 1st day of my blog and All-n-Won Wellness.
As of November 12th, 2008, I was laid off from my 15 year position and Executive Chef and Wellness Coordinator at QVC. It was a surprise but not a shock. 159 others lost their job that day. Qvc is a great company with excellent leadership who had to make very tough decisions for the long-term success of the company.
I am looking at this as an opportunity to follow my passion and vision of my own business that only purpose in to help people live the highest quality life possible through progressively impacting there lifestyle through strength based behavior, quality food choices and consistent activity.
My mission statement as of today-By identifying one's own true starting point. All-n-Won Wellness passionately guarantees an increased success rate beyond what can be accomplished individually through coaching, seminars and makeover with a committed engagement into your winning solution and supported personal accountable understanding everyone first step is different.