Reset Your Vision and Body
Beginning Monday, November 4, 2013

Why a Reset?

Simply, it's a way for you to get back to where you feel your best, to re-align your compass and to proceed forward with a clear vision of what you want for yourself.

Shouldn't I have figured it all out by now?

Surprise! You and I aren't perfect and we're in this thing called "life" where we learn and grow through little blips and side steps. The strongest and most brilliant people in my life are those who reflect each day on their actions and learn something about themselves every day. Even in the process of achieving mind-blowing goals there are elements of us that are sacrificed or compromised. Recognizing that you want a dedicated time to regroup is another stop in the journey to learn about what makes you feel and live your best life going forward. Think of a reset as a time to tweak your habits and choices from the past to ensure change going forward. We can't expect change if we are unwilling to reflect on the past and change in the present.

How does a body reset help?

It might sound too familiar but that's because it's so true: "you are what you eat...and drink". In the times when we need a clear mind we often turn to high doses of caffeine, packaged food and sugar or simply not eating very much at all. On the flip side, with all the tips and tricks bombarding us from the media, we often get frustrated when we are eating healthy but intuitively we know that something is causing irritation, inflammation and pain. That's where a reset is not only helpful but necessary to achieve a calm and constant emotional landscape, to think and learn about how food can propel you energetically forward in life or bring you down.

With one week to prepare and reflect, and two weeks to follow Dr. Carol Morley's (ND) "Delicious Detox" and one week to transition gradually out of the detox, you are leveling out the highs and lows brought on by surges of food and drink stimulants and depressants and you will have more energy, renewed focus and a whole new appreciation of the goodness of food and what works for you. There are no pills, potions or liquid diets because that is not real life and you know my motto: "if you wouldn't feed it to your kids, parents or best friends, then you shouldn't be eating it either."

Included in the program for $60 (includes HST):

• Copy of "Delicious Detox" by Dr. Carol Morley, ND (write me for a modified price if you already have one)
• Copy of "Reset Your Vision plus Recipes" by Sue Abell
• All meetings and events listed below
• Membership in a closed and private Facebook group to share questions, recipes, insights and daily interaction with Sue
• 4 at-home workout videos created by Sue
• Surprise inspirations sent by Sue

Schedule:

Program Kick-off and Goal/Vision Exploration with Sue Abell, trainer and instructor, owner of Tread Powerfully^®, certified life coach

Reset Prep Tour Discussion at Goodness Me Burlington with Sue Abell

Adrenal Health with Dr. Jordan Robertson, Naturopathic Doctor

Facebook Live Question and Answer Session with Dr. Jordan Robertson
Monday, November 25
8 pm to 9 pm

In the comfort of your own home, take part in a live Facebook discussion where Dr. Jordan will post a few topics and questions to begin the conversation on relevant issues that have arisen in the process of this journey. As your questions and comments are posted, Dr. Jordan will respond and guide the conversation. It's kind of like your own personal therapy session! ("like" her page by clicking on the title above)

Train with Sue for the KW Walking Classic Race (5 km, 10 km or Half Marathon) – race day is September 23, 2012

There is a race in my calendar that I never miss...and this is the one!

This year I’m going for a PB (personal best) in the 10 km and my kids are psyched to beat their 5 km times.

I love the time of year, that it’s organized by Sue and Dave Lewis (who are avid walkers and run a highly professional race with the best of everything) and that they’ve created this awesome support for Mental Health, a cause near and dear to my heart. This is Canada’s first “walkers only” competitive event, which makes it a huge deal and you have three race distances to choose from -- to either try a new distance, go for a PB or even walk your first ever race.

Due to success of the Tread Powerfully^® group in our most recent race (Niagara Falls) and the enjoyment and benefit we realized from the tailored training, I will again be offering training plans for all distances and speed classes. Although speed classes will begin the week of August 20th and continue for 5 weeks, your training will begin July 16th with a once a week “base” walk and will increase to a maximum of three training sessions a week August 20th.

Very achievable and so flexible to fit any schedule! You have choices for training. Register for the training plan AND speed class to get that “kick in the butt” each week from myself and a supportive group of racers or register for the training plan only if you are unable to make the class. Participating with the Tread Powerfully^® group means also receiving the weekly “Sue-Tips” to keep you on track and inclusion in the dynamic Facebook “Tread Powerfully and The KW Walking Classic Race” group where you can hook up with others for training, ask questions or simply muse and moan about your happy but aching muscles.

In this race, it is mandatory that you use a pure walking stride that involves no running or jogging as there are marshalls along the route and they do give warnings for those who break form, with sustained breaks in walking form leading to being removed from the competitive standings.

If you are new to power walking or want to make sure that you are 100% clean in your stride, I will also be offering a Speed, Technique and Race Etiquette Clinic to ease your mind and sort out any questions you have about your form, stride and race etiquette.

Register now for the Clinic by writing Sue Abell at sue@treadpowerfully.com

• $15.00 (includes HST) for the Speed, Technique and Race Etiquette Clinic – Thursday, July 19, 6:00 pm to 7:30 pm, parking at Nelson High School

If you would like a Training Plan as well, please choose from one of the following:

• $45.00 (includes HST) for the Training Plan for your selected distance + Weekly Speed Class (Tuesday mornings at 6:15 am or Thursday evenings at 6:15 pm for 5 weeks, both leaving from La Salle Park) + Weekly “Sue-Tips” + Inclusion in Facebook race group

or

• $15.00 (includes HST) for the Training Plan for your selected distance + Weekly “Sue Tips” + Inclusion in Facebook race group

Clinic open to all – TP members, non-TP members, seasoned walkers or newbies.

Click here to link to the registration form.

Here’s the link for the race website: http://www.kwwalkingclassic.com/ to check out the details and register.

Tread Powerfully^® Speed & Technique Power Walking Clinic
Thursday, June 21st, 2012 (6:00 pm to 7:30 pm)

Whether you're new to TP and looking to learn the basics or looking to fine-tune for the Minds In Motion - KW Walking Classic on September 23rd where you must ensure a clean power walking stride, it all comes down to your upper and lower body working as one and your overall cardio and muscular conditioning.

The clinic will run from 6:00 pm until 7:30 pm and will be limited to 8 pre-paid members (cost is $15).

It will be held at the walking path behind Nelson High School Track (4181 New Street, Burlington) parking in the gravel parking lot. The clinic will include the following: individual assessment, written feedback and recommendations to take home.

Niagara Falls Women’s Half Marathon Run or Walk Clinic and
Training Plan (race date, June 3rd, 2012)

Have you ever wanted to do a half-marathon distance and take in some natural beauty?

In its first year, the Niagara Falls Women’s Half Marathon offers just that, combined with a women’s only feature which means a great swag bag, women’s technical tee, special medal and all that inspiring women power.

By registering in this clinic with Sue Abell, you will receive a tailored Half Marathon Training Plan (for walking or running the distance), participation in the interval/speed training class either at Wednesday morning 6:15 am at Spencer Smith Park (for walkers or runners) OR Thursday evening 6:15 pm at Cleaver Ave/North Burlington Path (for walkers or runners), weekly tips via email and help in matching up with others looking to do their long distances together. Clinics start the week of March 20th.

Program costs:

• $30.00 (includes HST) - Training Plan + Interval-Speed Clinic Once a Week (Wednesday
  6:15 am at Spencer Smith or Thursday 6:15 pm at Cleaver Ave, North Burlington Trail) + Weekly Tips
  
  

• $10.00 (includes HST) - Training Plan + Weekly Tips

Clinic open to all – TP member or not!

Click here to link to the clinic registration form.

Here’s the link for the race website: http://nfwhm.com/

1,000,000 Steps for Breast Cancer Awareness Event
Sunday, March 25th, 2012 (8:30 am to 10:00 am)

With the Rotary Club of Burlington North and Breast Cancer Support Services, make a minimum pledge of $20 and you will receive a pedometer and all of your steps will be counted to meet the "1,000,000 steps in one hour" goal. All walkers will have the choice to walk in the mall or come outside with Tread Powerfully^® instructors to complete a one hour course based on their speed level. What an amazing morning this will be...and the fact that it's a challenge makes it even better. Invite your friends and family too!

Step 1: Make your pledge of $20 and up on the TP Team page by going here:
http://www.canadahelps.org/gp/17024
(you can make a pledge even if you are not able to walk on that day)

Step 2: Register as a walker for the event by going here:
http://www.breastcancersupport.org/page31.html

Tread Powerfully^® Speed & Technique Power Walking Clinic
Tuesday, June 28th, 2011 (6:00 pm to 7:30 pm)

Whether you're new to TP and looking to fine tune your form or looking to achieve a personal best in your next race, it all comes down to your upper and lower body working as one and your overall cardio and muscular conditioning.

The clinic will begin at 6:00 pm and run until 7:30 pm and will be limited to 15 pre-paid members (cost is $15). Stay tuned for more exciting details...this is much more than 90 minutes of whistle blowing!

(Note: This is a pre-scheduled non-class night for Intense Strength).

The clinic will include the following: individual assessment (including video comparisons), written feedback and recommendations to take home.

Tread Powerfully^® Partner Fitness Competition
Saturday, April 16th, 2011

On April 16th, we will hold our first Tread Powerfully^® Partner Fitness Competition with the Burlington Beach Path, Pier and Sand as our gym equipment.

Whether you enter with a partner to have a wicked workout or whether you're looking to unleash your competitive spirit, it's going to be a blast. You don't have to be the fastest or the strongest, you just need to be fine with getting a little dirty, hanging on the beach with your friends and sweating a whole bunch.

And no, this event doesn't replace our TP Marathon Fundraiser in May...stay tuned for more on that exciting event and amazing opportunity to make a difference in our community. Click on the link below, check it out, get a partner and register before it's full.

Details and Registration Form

Tri Burlington Fit Fair
Saturday, April 2nd, 2011

Tread Powerfully^® is pleased to be a sponsor of the Triathlon Club of Burlington’s Tri Burlington Fit Fair occurring on April 2nd at the Tansley Woods Community Centre.

This event is for people like us who love fitness and would like to join others in learning more about fitness, injury prevention, mind/body connections and so much more. It is a fitness conference where you get to select the 4 of 13 seminars that you would like to attend and also attend the amazing trade show. Tread Powerfully^® will have a booth at the trade show and will be presenting a power walking and strength workout, showcasing our workouts to people looking to see what it’s all about! (Your selections will be from the other 12 seminars...you’re already a TP expert).

Check out the brochure, or click on their link www.triburlington.ca and register today!

“Strength with Kindness” Speaker Series

This 2011 Tread Powerfully^® series launched in January and will continue throughout the year to inspire you in your pursuit of health and personal wellness. It's about continuing to thrive on the muscle pump and the speed drive in your legs by learning and affirming ways to rejuvenate and support your physical, mental and emotional health.

It is my personal journey that you cannot continue to ask your body to perform if you're not taking care of every aspect of it and that by doing so your whole life and the lives of those around you are only going to be better!

Sign-up will occur a week before each event, with an email and Facebook post coming to you on Monday morning at 7:30 am. Simply send an email or post back to me and I will add you in and will close the registration once the limit is reached. Each event will have a different registration limit based on the theme of the event.

2011 Speaker Series #3:
“Why Weight?”
with Laurie Burrows, Registered Holistic Nutritionist

May 16th, 7:15 pm to 8:30 pm
Burlington Seniors Centre, Multi-purpose/Boutique rooms

Are you having difficulty losing weight or maintaining a healthy weight? Have you tried every diet out there to no avail? Join Laurie Burrows, Registered Holistic Nutritionist, for this seminar...the third in her series.

Learn about some of the hidden truths behind why it's not just what goes into your mouth and out with your sweat. Your physical, emotional/psychological and environmental worlds need to be balanced in order to thrive.

This seminar speaks to the "buzz" that I hear in my own head and from you about how to balance all the information out there with what is truly good and healthy for our bodies.

Are you in? Stay tuned for details on our June 1st start of the "14 Food Detox" with Laurie.

$10 payable at the door.

2011 Speaker Series #2:
“DIGEST THIS!: Taming the Tummy”
with Sue Abell and Laurie Burrows, Registered Holistic Nutritionist

February 28th, 7:15 pm to 8:30 pm
Burlington Seniors Centre, Port Nelson/Wellington Rooms
Limit of 60 individuals, pre-registration required

Sue will begin the evening sharing her personal story of “tummy issues” which began in her 20’s and lasted until she met Laurie and began to uncover the reasons and the steps she needed to take control over her health.

After her story, Laurie will give us information on how an efficient digestive system will reduce gas, bloating, tummy aches and pains, constipation, nausea and improve elimination. You'll learn how to get real about the types of foods you eat, the amounts and how they are combined in order to optimize your health and vitality through an efficient digestive system.

For those of you who came to Laurie's first seminar, we are really going to get into the food combining principles.

If you have any related questions that you are really looking to be addressed in the session, please send them to Sue prior to the session.

$10 payable at the door.

Update:

Thank you to Nzyme Living Foods Bistro & Juice Bar in downtown Oakville (http://nzyme.ca/), Filsinger’s Farm (www.filsingersorganic.com) and Laurie Burrows (email her at thymetothrive@cogeco.ca) for their fabulous draw donations!

Please be sure to check them out and take a look at how amazing it would be to have a weekly or bi-weekly organic veggie and fruit box delivered to you by Plan B Organic Farm (www.planborganicfarms.ca).

2011 Speaker Series #1:
“You are WHAT, HOW and WHEN you eat”
with Laurie Burrows, Registered Holistic Nutritionist

January 31st, 7 pm to 8 pm
Burlington Seniors Centre, Games Room
Limit of 40 individuals – EVENT IS FULL

Laurie will provide some great insight as to how the food you choose can affect every aspect of your life. Come out and learn about the necessity of being kind to your body with a WHOLE foods lifestyle. Learn how to nourish, not deplete your body. Recipes and food samples included!

$5 payable at the door.

Update:

Recipes from Laurie: click here

Thanks to Laurie and her contacts at Brooker's Natural Meats, each Tread Powerfully^® member, on their first home delivery order from Brooker's, will receive as a gift their choice of a package of chicken or turkey sausage, as well as a package of turkey or chicken burgers. Check out their website at www.brookersmeat.com and mention that Laurie Burrows sent you when ordering to qualify for the gift.

Fall Foodraiser for the Partnership West Food Bank
Saturday, October 2nd, 2010

On the morning of Saturday, October 2nd, over 60 Tread Powerfully^® members and guests completed a power walk ranging from 9.4 km to 11.3 km in support of the Partnership West Food Bank.

Each attendee donated at least three food items and two cars were filled and unloaded at the Food Bank at 9:00 am. Thank you to everyone who enjoyed the sunrise, the Kerns Road hill climb and the ability we all have to make a small but important difference in someone’s life.

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On Saturday, October 2nd, we will join together as a Tread Powerfully^® group to walk and raise food for the Partnership West Food Bank located at 1254 Plains Road East in Burlington.

All regular classes are cancelled on this day and instead, all enthusiastic Tread Powerfully^® members, past and present, are invited to begin at 7:00 am or 7:30 am, all aiming to complete the route by 9:00 am together.

The route is 11.29 km and is a scenic route through Tyandaga with some great terrain. There will be two opportunities en route to shorten the route, either by cutting out the Winterberry circuit and/or turning down Tyandaga Park instead of Canterbury.

The goal pace for this walk is what I would call a determined and focused pace; much more than a fall stroll to look at leaves and less than a race pace where you are out to rip up the tarmac.

So, what time should you pick to start? If you want the two hours to finish, start at 7:00 am. If you are usually in my 6:30 am early group, you should begin at 7:30 am and if you are usually one of the fastest in a regular paced class, you can begin at 7:30 am as well.

To participate, you must bring at least three (3) non-perishable food items that we will collect and drive to the Food Bank when it opens at 9:00 am. (NOTE: Our requested donation focus, based on immediate needs, is rice, canned fruit and canned pasta.)

Starbucks and Tim Horton's are both close by! Meet in the parking lot at the southwest corner of Fairview Street and Maple Avenue (Mapleview Mall). Friends and family members, who are avid walkers and can keep up with you, are invited and just need to bring a signed waiver from the how to register tab and their food donations.

Here's the link for the route:

http://www.mapmyrun.com/route/ca/on/burlington/129128561839963452

2010 TP Marathon and Fundraiser
Benefitting the JBMH Mental Health Program Walking Group
Saturday, May 29th, 7:00 am to 10:00 am
Burlington Seniors’ Centre

On May 29th, a three hour fundraising event to benefit the Joseph Brant Memorial Hospital’s Mental Health Program Walking Group was held with 60 participants completing three fitness events: outdoor TP power walking, Intense Strength and Pilates.

In addition to raising $500 through ticket sales, an additional $251 was donated by participants in the pursuit to win a pottery platter (see below) donated by a TPer who is a potter and works in the JBMH Mental Health department.

Physical movement impacts each of our lives in a positive way. It adds light to a day, it changes a moment in time and because of this, we realize how integral it is to our mental health and daily balance. Tread Powerfully is about strengthening the body in order to strengthen our spirits and minds and we are grateful to the members, friends and family members who came out to support this pursuit in our community.

2010 "Nurturing Your Whole Self" Show
Wednesday, February 24, 2010

Walnut Pesto:
- recipe from Smitten Kitchen, an amazing website!
- http://smittenkitchen.com/2009/12/walnut-pesto/

Veggie Burger with Thai Peanut Sauce and Nori Roll:
- recipes from Refresh cookbook, from the amazing trio of Fresh restaurants in Toronto
- purchase it online at http://www.freshrestaurants.ca/cookbooks.asp

Dried Fruit & Nut Cookies:
- see Snacks & Baking section below

Energy Zinger Balls:
- see Snacks & Baking section below