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Velma's CleanZine, Issue #014 -- Summer Fun
August 04, 2014
Well Hey There!

So how 'ya been?

First and foremost, I want to say a friendly WELCOME to all my newest subscribers. I am grateful and blessed to have you all joining me, so thank you for subscribing!

So how are you? It's been a long time right? Sometimes it's good to take a break and this girl here needed a break. Honestly, I don't like to send out the e-zine for the sake of sending it out, but because I have something to say or something I think you should know, or could benefit from.

I don't think I could ever hire someone to write this for me just for the sheer fact that I enjoy doing it so much (and admittedly I also have "control freak" tendencies), but I also choose projects carefully so that I don't become so inundated and overwhelmed with things to do so that I don't have time for it.

I also don't want to get into the trap of trying to keep my name in front of your face once a once a month, once a week, once a day or once a whatever. At some point for me it just becomes disingenuous. It's time to quit if I ever reach that point.

Did you know that you can also buy "friends" on FaceBook? Isn't it ironic that the same as in life is the same that can happen on FaceBook. People can be bought. Who needs it? Why bother? I'm not understanding, and I'm not too sure I could do that either.

I don't know about you, but all the people on my FaceBook are people who I have genuine concern for and have touched my life in some way. I really don't go choosing or accepting all willy nilly and I don't really care how many "friends" I have on there, so much as I just care.....and so it is in my life as well, and the same goes for this list.

Also, I've just entered into the world of Instragram if you'd like to hook up with me on there. I will be doing things I would probably not put up on FaceBook, and Lord only knows how that's going to turn out! Stay tuned! I'll keep you posted.

So, what's new?

First, there is an obvious (or maybe not so obvious) name change to this ezine. I thought I was being clever with the first one, and apparently, someone else had already been using it. I simply added an extra letter.

Also, here are a few pages I've added onto my site and some I've updated. I would appreciate that you would "like" the page in the upper right hand corner in the third column (now included on all my site pages) to spread the word to your friends who you feel could benefit from it.

You will also be able to leave comments on a few of the pages too;o)

Please click on the links below to check out the changes and the new pages:

My Home Page

Grilling Moist Chicken Breasts

Creamy Sweet Potato Soup

Perfect Rice Every Time

Grilling Veggies

My 13 Rules for Spin Class Etiquette

How to Break Up With Your Personal Trainer

My Updated Schedule



I'm getting rid of my testimonials page and littering the testimonials throughout my site. Feel free (and I encourage you) to submit a testimonial to me.

Think of testimonials as something you may have learned from me that you may not have known otherwise. It could be something you've observed, an A-HA! moment, or perhaps you've come to realize something.

I think when I ask for a testimonial, people think it has to be this life-altering event, or a dramatic physical change. Not so much really. Those are certainly great too, but don't limit yourself to just that. You don't have to be a personal training client either. You could have spent time with me in a BootCamp, Yoga, or Spin class.

If you think from the standpoint of appreciation, it's not so hard to come up with something.

Just saying thanks can really make my day a little brighter. So, don't hesitate if you would like to contribute. I would love to put you and your pic up on my site and if you have a business you'd like to promote, then all the better and I can attach a link to that too!

You can submit something and ask that I edit it and I will re-submit to you for your approval, or you can use your own words and submit. I think it's nice to hear from someone in their own honest words and language.

You're the reason why I love doing what I do after all and I want you highlighted as much as possible.






Whole Food Challenge

I'm asked fairly often about what I eat, so one day as I was preparing food for the week (about 5 - 7 days worth), I decided to see if I could fit everything on my kitchen table that I normally eat in about a week. I do this every week, or sometimes every 5 days depending on how soon I run out of food.

You do not have to prepare your own food. There are companies that you can hire to do it for you. I choose to do it myself because I love to prepare my own food and I love to cook. Don't feel like you can't participate because you are not inclined to prepare food.

You may also consider buying already prepared food in the grocery store if you don't want to hire a company. It's what I do when I'm in a bind and limited on time (but admittedly not very often).

However, I will say this: You must invest something if you seek results, whether it's your time or your money. It will not happen by itself, ya gotta give it something.

Anyway, here is a pic of that shot below:


So after doing this I decided to make a challenge out of it. The challenge will last 30 days, but I will not tell you the details of it just yet. If you are interested in it, just shoot me an email by clicking on the link below. In the email, I want to know what you think this challenge will do for you. I expect that you will lose weight, but what else do you hope to gain from it? Insights? Self-esteem?

I'm not talking about writing down what you eat, but writing about and exploring the emotions that come up. THESE are your issues. I strongly encourage you to journal for the 30 days because not being able to maintain a healthy lifestyle has nothing to do with food. It's not about the food.

The details of it will be provided in the next ezine. That's PLENTY of time for you to decide if you want to join in or not.

If you can't make out some of the stuff on the table, that's okay because I will go more into detail with all items next month.

Click on the link and send me an email, if you're in.

Click here to shoot me an email about the challenge!



Operation Feed Charity Spin



This event was so fun but exhausting at the same time, especially if you were one to stay with it for the whole 2 hours. It really was a blast. All of the pics are not in yet, so I will be posting more in the next ezine when they are ready and adding another page to the site so you can see most of them. There are many!

Over $1000 was raised for this event. The Mayor has already signed on for the next one! The next one will probably be 90 minutes again like it was for the first year. I personally had a great time and went home to take a big 'ol nap!

Thank you for all of you who contributed to this event in any way. I really do appreciate you!




As always, if you have any comments, thoughts, or questions don't be afraid to CONTACT ME!!

In the meantime, please take care of yourself. You're worth it and you deserve it! - Velma


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Join me in one of my classes.


Velma is an extraordinary personal trainer who combines challenging workouts geared towards your current level of fitness with compassion, empathy, respect and humor. Her clients enjoy benefits such as mastering their favorite yoga poses, jumping rope for 3 minutes nonstop to bending over to tie their shoes easily and making the tops of their feet visible again. Velma gets great joy out of helping her clients gain belief and trust in their own strength and abilities.

Over the next 4 weeks Velma will be taking on a limited number of clients. Call or email to schedule a consultation.


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