Exercise of the Month: Core Workout with Swiss Ball

Eggplant Parmesean: Recipe of the Month

On Target Living joins forces with Eagle Eye Athletic Club to provide exclusive health and fitness coaching services

Chris Johnson of On Target Living has partnered with Andre Hutson, the new owner of Eagle Eye Athletic Club, to develop a health and fitness facility dedicated to personal and community health.

Andre Hutson

“I am committed to providing opportunities that facilitate and support quality exercise and life balance,” asserted Hutson. “I have partnered with the best company in the country to assist with my mission, and that’s On Target Living.”

With recently upgraded exercise equipment and new ideas for serving the health needs of members and guests, Hutson is taking the member-oriented focus of Eagle Eye Athletic Club to the next level. “And this fits right into our overall vision,” explained Johnson.

“A big part of making lifestyle changes and life transformations comes from ‘doing’. We needed to have our office environment in a setting that we can share everything: Eat, rest and move. I want to continue to share the On Target Living philosophy with a wider audience and joining with Eagle Eye will allow us to do that.”

Chris Johnson

The changes taking place include a newly renovated fitness facility offering members and guests health and fitness coaching services exclusively provided by On Target Living, Chris Johnson’s wellness company, as well as retreats and healthy lifestyle courses.

The partnership between On Target Living and Eagle Eye Athletic club promises to provide a positive influence to the local community with strong leadership. “Andre brings enthusiasm and a wonderful reputation to the community with a vision of making Lansing a healthier place to live and raise a family,” said Johnson.

“With our combined services, I am extremely excited to work together to impact our community in a healthy and positive way.”

On Target Living Travel Guide: Staying Healthy in Hawaii!

In our fast-paced lives, it can be difficult to live healthy, especially when our schedules are busy and we're away from home and on the run. Traveling can cause trouble for our normal routines and the extra time it takes to find healthier options may be too frustrating for some to bear. But when you're living "on target," you plan ahead, come prepared and make the best of what is available to you.

Here are some great ideas for healthy living (in Hawaii, or wherever it is you may go) from Chris Johnson!

1.) Don't depend on the airport to feed you!

Here are some example of the foods I travel with:

This picture was from a previous trip -- carrots are great, too!

- Raw Revolution Bars

- Trail mix -- I like mine homemade with rolled oat, raisins, white figs, macadamia nuts, shredded coconut, and cacao

- Spirulina/Chlorella

- Hemp seeds

- Chia seeds -- These are great sprinkled on yogurt for a well-balanced snack

- Cod liver oil -- Travel size bottles are perfect for the plane

2.) Stay as hydrated as possible to help with jet lag!

3.) Stretch: 

Whenever and wherever I can, including on the beach, in the airport, or even in the conference center.

4.) Make time to exercise:

I schedule a walk or run, take the stairs when possible and take advantage of small opportunities to get my body moving.

One of many exercise sessions I led on my trip -- great view!

5.) Protect my sleep: 

Nothing is better than a mid-afternoon nap (when my schedule allows it).

6.) Eat local:

In Hawaii I was lucky to have access to fresh fish, mangoes, pineapples, macadamia nuts and yes, fresh coconut water, too!

7.) Plan my white space:

I spent time in the dry sauna, walking on the beach, stretching with my foam roller, and looking at nature for rest and relaxation.  It was really cool to check out the sea turtles & an Eagle Ray!

Making better choices when traveling gets down to one thing -- focus! Take time to focus on your health, your energy and your body when you plan a trip, and making decisions about what to eat and what to do will be that much easier.

Aloha!

Chris Johnson

Health & Fitness Coaching: Coach Tab's Story

We believe Health and Fitness Coaching provides more than high quality training and educational services for clients and members of our community. The best coaches give guidance for reaching life-changing goals, show up on time, show their support, and help clients to build confidence as well as a better body.

As our coaches encourage clients to work toward their goals, they strive for peak performance in everything they do. Our coaches take pride in the accomplishments of their clients. The inspirational story of Nichole Tilma’s success is an amazing example of what is possible when a coach like Wayne “Tab” Jackson encourages a friend to believe in herself.

We asked Tab to explain what it means to be a Health and Fitness Coach, and he started by saying:

Please know that what I write cannot adequately capture Nichole’s profound growth and transformation. This simply represents a snapshot of the experience. My words cannot capture the true essence of what transpired between coach and client or, more appropriately, two very good friends.

As a Certified Lifestyle and Fitness Coach my process is that of guidance and support for clients who desire and commit to assistance in planning, and implementing self change and personal improvement.


My approach is one of collaboration with the client. 

Life stages and circumstances often present barriers to success and some of these barriers can be very personal and sensitive. I don't think a client like Nichole would be successful with a coach who talks the talk, but fails to walk the walk. A “one-size fits all” approach to fitness is ineffective. Restricting coaching to bio-mechanical criteria is not sufficient for good programming. Ultimately, Nichole and I both had to embrace a holistic model of fitness, because motivating the body sometimes just isn’t enough. We needed to merge the experience of living with the experience of fitness.

Throughout our journey there were many goals and objectives and as a coach it’s important to have a love for helping others to move toward their dreams and visions. In this regard, I tried to help Nichole enjoy the true virtue of movement and its impact on personal development as a positive influence. 

Nichole and I like to say our "Anniversary" is June 2012, which will be a full two years. Early on in our relationship Nichole was very concerned about her professional appearance on the basketball court as a college official, more specifically, the fit of her pants and the contour of the pleats. Right at that moment, from the beginning, we made that a goal to have those “pleats” relax and look appropriate.


Setting this goal meant we had to focus on shifting weight, training, eating better and assessing along the way how those pants were fitting! For some this may seem to be a trite and unscientific goal; however, the numerical measurement of her pant size decreased and I believe she is very happy with the overall and overhaul over her wardrobe. Still, I will leave it to Nichole to reveal her current pant size.


Tracking her progress was fairly simple. We used real life examples and samples: Nutrition changes, weight shift, wardrobe, sleep patterns, food logs, training pyramids, Consistent Winning/Fibonacci Numbers (outlined in Chris Johnson’s Nutrition book), measuring her performance at Referee camp, her overall attitude toward the process and her level of true commitment. 

Nichole and I shared conversations about her personal concerns, lifestyle goals, aspirations, intentions, needs and interests that helped us to determine the best programming options for growth and development. We established this "safe" place of trust between coach and client to freely and openly discuss how the coaching process was working, the benefits and the obstacles. Then we could reflect and consciously plan changes.


Now Nichole has a road map for active living and she can easily function in the active world of fitness facilities anywhere in the world. Her confidence is supreme and her educational knowledge regarding strength training, nutrition, and holistic balance are powerful tools for her future. It goes without saying that she has bought into the philosophical tenets of On Target Living and, in doing so; she has exceeded her own expectations. 

The most memorable part of the experience for me was bringing out Nichole’s brilliance and helping her to achieve excellence. In action that might look like the smile on her face when she correctly did her first unassisted pull-up, but what could not be seen was the smile within my heart. To say this was an emotional experience for coach and client would be an understatement.

I have watched her overcome body esteem issues, self-limiting beliefs and what seemed to be insurmountable obstacles over the past 23 months. I am so pleased and happy that Nichole has generated new perspectives about self and life through active living engagements, and for evidence of this, one only needs to see photos from the NPC Competitive Show April 21, 2012 in Flushing, Michigan. 




Her shear courage to make the decision to participate, practice, train, study, research and learn nutrition is a huge challenge. Not to mention walking out on a stage in a huge auditorium in a city full of strangers! Add to that, she’s wearing a two-piece bathing suit that she had "never ever" worn before in her entire life!!


To me, and many others, this is the stuff that champions are made of----congrats to Nichole who is no longer ordinary but extraordinary.



We also asked Nichole to tell us about her journey and the most memorable experiences she had with Coach Tab along the way. She started her story by explaining her goals:


My journey started about two years ago. When I first connected with Wayne “Tab” Jackson and the On Target Living staff my intentions were not to train or to hire a health and fitness coach.

Read more here!

Health & Fitness Coaching: Nichole's Story

On Target Living’s Health and Fitness Coaching provides more than high quality training and educational services for clients and members of our community. Our coaches also give guidance for reaching life-changing goals, they show up on time, show their support, and help clients to build confidence as well as a better body.

Our coaches encourage clients to work toward their goals, and strive for peak performance in everything they do. They take pride in the accomplishments of their clients and the inspirational story of Nichole Tilma’s success is an amazing example of a proud coach.

We asked Nichole to tell us about her journey and the most memorable experiences she had with Coach Wayne “Tab” Jackson along the way. She started her story by explaining her goals:

My journey started about two years ago. When I first connected with Wayne “Tab” Jackson and the On Target Living staff my intentions were not to train or to hire a health and fitness coach. I met with On Target Living to discuss having Chris Johnson present at our annual convention as a keynote speaker. I knew that our convention lacked a nutrition component as well as an understanding of work and life balance in the hospitality industry. I did not realize what an impact one meeting would have on my life. 

My experience with On Target Living taught me that I had to get uncomfortable in order to grow. This journey was made of small steps. It was not a big leap of faith with my eyes closed. My eyes were open the entire time. My comfort zone has changed dramatically, and I have witnessed tremendous growth within myself physically and emotionally. My focus and determination is crystal clear.




The goals I set for myself were:

1) Fit into a pair of pleated, black, polyester pants.
I can cross this off my list, because I'm currently down 4 sizes.

2) Stop drinking diet coke.
It's been almost 2 years!

3) Work Division 1 Women’s College Basketball.
Check.

4) Balance my personal and professional life.
I'm still working on it :)

5) Inspire family and friends to take baby steps to a healthier lifestyle.
Check. Check. Check. Check. Check. – I am an OTL Ambassador for Life! 

6) To compete in a natural body building competition.
Check.

7) Commit to the cooler.
Check. -- My cooler is my shadow.



I recommend that EVERYONE seek a health and fitness coach. Having a health and fitness coach helped me in more ways than I could ever imagine. I would strongly encourage others to find out their “why” and then determine what method would work best to get their desired results. 

After that, I would tell them to research the method and philosophy by which they teach and live, and to take the time to interview potential coaches and make coaches earn their business. This will lay the foundation of a lifetime of learning.

My sessions with Coach Tab became a very important part of my training. It was time out of my day where I made myself a priority. I used this time to train as well as reflect on my behavior. I was never told what I had to do or given a “cookie cutter” plan to follow. Each session with Coach Tab was focused on my individual needs as they fit into my personal and professional life.


The most memorable part of this experience is the unconditional love and support from Coach Tab. He lives, eats and breathes health and wellness. He has helped me to finally feel comfortable in my own skin. 

I believe this quote sums up Coach Tab: “It is a rare person who comes along and raises the standard of excellence, who captures the hearts of many and who inspires a group of individuals on to achieve the impossible.”

I could not have taken this journey without him or the support of my family and friends. Chris told me that I would inspire people, but I truly did not expect to inspire or motivate so many.

Nichole’s pictures received the following support from friends and family on Facebook:

- Slammin! I had no idea why you were drinking wheat grass... now I know!

- I am so amazed by you. I think you can see how much we all admire your hard work and determination. SO proud of you and that color suit looked awesome on you!

- You look amazing! That's it….I'm joining kettle ball and taking charge of my life. I have a goal that I talk about all the time. But talk is talk if you don't walk the walk. You are my Rockstar! Congratulations on being able to live such a life of self discipline. Job well done:)

- What an inspiration you are! You really look great. Congrats

- I just wanted you to know that you have completely inspired me. I don't know what I'll do with this inspiration, but I am going to do something. I haven't been physically disciplined in about three years, and even then I cannot chalk up my physicality to discipline but necessity and stress management. This time, thanks to you, it might be different and become more a part of my lifestyle. I think it is easy to forget that profound things are possible with effort! Thank you for reminding me of that!

- Unbelievable drive and determination!

- Just wanted to tell you how proud I am of You! Your hard work, drive, passion and never give-up attitude is inspiring to so many! Keep spreading your passion!

We asked Coach Tab to share a few words about what it was like to work with Nichole and what it means to be a Health and Fitness Coach. He started by saying:

Please know that what I write cannot adequately capture Nichole’s profound growth and transformation. This simply represents a snapshot of the experience, because my words cannot capture the true essence of what transpired between coach and client or, more appropriately, two very good friends.

Read more here!

The entire team at On Target Living is so very proud of Nichole!! Her hard work and dedication have shown great results, and that is such an impressive accomplishment. We encourage you to share your support in the comments below!

Small steps for a spring body cleanse

The season of spring is synonymous with sorting, scrubbing, dusting and cleaning house. Everyone may not enjoy the time it takes to clean, but we can all agree it’s great to feel refreshed after finishing household chores and projects. Over time, the focus for spring-cleaning has expanded from the house to cleansing the body, but sadly popular cleanses promote a “quick fix” rather than a healthy lifestyle change.

From a restrictive diet of maple syrup and cayenne pepper to feeding tubes for brides-to-be, ideas for cleansing the body can include a range of harmful and unhealthy possibilities, so we asked Chris Johnson to clear up this “spring cleanse” confusion and give you a guide for a healthier option for cleansing your body.

I think doing a targeted cleanse a few times per year can have great benefits, but I am a real believer of cleansing your body on a daily basis. I believe more focus needs to be placed on daily cleansing and here’s how I do it on a daily basis: 

1. ) Water with lemon -- First thing each morning, I grab a glass of water. It’s important to stay hydrated and squeeze some lemon in your water throughout the day. My focus is 75 - 100 ounces every day or 6 - 8 ounces per hour.


2). Frozen wheatgrass ice cubes -- I take three ice cubes each morning right after my glass of water with lemon. Wheat grass is high in chlorophyll, and it’s a natural cleanser!


3). Spirulina/Chlorella -- I take 30 - 50 tablets per day, but you can start small when building this healthy habit. Just like wheat grass, this super food is high in chlorophyll and serves as a natural cleanser.

4). Ground flaxseed -- I get my daily dose of ground flaxseed by stirring two tablespoons into 2 ounces of pomegranate juice every afternoon. Flax is high in fiber & omega-3 fats – great for a better body cleanse!  Learn how to make your own flax meal 

5). Cod liver oil -- I take 1 - 2 tablespoons per day to keep my entire system regular and also high in healthy omega-3 fats. I suggest you do the same!


6). Oat groats or rolled oats -- I always have a serving of oats each day. I mix them with almond milk, shredded organic coconut, raisins or organic frozen cherries, pecans or slivered almonds for a healthy oatmeal-on-the-run. Oats are high in fiber and coconut is high in Lauric acid, which aids digestion!


7). White figs & Cacao -- This is what I like to snack on during the day. Cacao is real chocolate and when I eat it along with figs I get a great combination of magnesium and a snack that helps me to stay regular.

8). Diaphragmatic Breathing -- When I focus on my breathing, it helps me to clear my mind as I cleanse my body with each breath!


9). Regular exercise -- I always include exercise in my daily routine. Exercise increases heat, which increases sweating mechanisms and helps the body eliminate toxins – an easy way to add to your daily cleanse!


10). Eat whole foods -- Fad diets often make eating food seem scary, but you need to remember that food is your fuel! Whole foods are high in fiber, enzymes and good bacteria – great for cleansing your body and feeling your best.

Start your "spring cleanse" in small steps, take it one day at a time and make small changes if you need to. Spring is a whole season after all, and you have time to build a healthy habit that works for you.