Friday Fitness Funny

Posted on May 17, 2013 | Leave a comment

Have a great long weekend.  Don’t over-idulge.  Don’t get all, “Ohhhh I have to eat because everyone else is.”

Drink responsibly…which means not at all.

Eat for your health…which means, well, eat healthy!

cap'n crunch-nestle crunch

 

diddly squats

 

running funny

 

Have a great weekend!

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Fries & Gravy or Abercrombie

Posted on May 14, 2013 | Leave a comment

*Controversy alert*

A lot of upset people where blasting the social media airwaves this last week because of an old interview from the CEO of Abercrombie & Fitch.abercrombie
In the interview (from 7yrs ago) the CEO said:
In every school there are the cool and popular kids, and then there are the not-so-cool kids,” he said in an interview. “Candidly, we go after the cool kids. We go after the attractive all-American kid with a great attitude and a lot of friends. A lot of people don’t belong [in our clothes], and they can’t belong. Are we exclusionary? Absolutely.
North America bought into their marketing. Spending over $40 for a t-shirt
(insert Macklemore’s Thrift Shop Song here)
Is it wrong that they targeted a certain demographic-NO. That is there business model.
Lane Bryant or Addition Elle target is exclusive to plus size women.
You don’t go into a Lambrogini dealership hoping to get a $40,000 sedan lambrogini
Choices and options.
You don’t have to shop there and you dont have to like it.
That is the great thing about free enterprise. It would be great if everyone was inclusive of everything but that’s not the way the world works.
We all at some point want the latest and greatest.
For teens it might be an Abercrombie shirt and for adults it might be a Coach purse.
Which brings you back to your choices and options. If you don’t have the body that fits into A&F clothes then you can fix that. You have choices and options.
You can choose to eat healthy and exercise to be in a fit body or you can choose to eat junk and watch tv. Choices x Actions = Results….what results are you getting?bad choices v good choices
I have been on both sides of this. My youth was spent not being able to shop at regular (popular) retailers. I was wearing a lot of elastic waist band pants and plus size sweat shirts. Did I want to wear cute clothes like my friends-heck yeah! Did I stop shovelling fries and gravy into my mouth -nope.
Choices x Actions= Results. fries and gravy
Stop blaming or looking to find fault in others for the way things are in your life. Stop playing the victim card. Don’t put effort into hating a clothing brand because they don’t fit in with your views. Put effort into your own life and making it amazing.

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I like Coke

Posted on May 10, 2013 | Leave a comment

 

Options...your choice

Options…your choice

The CEO of Coca Cola showed up in my news feed yesterday, in media clip/interview. Coca Cola has started a campaign to help fight the war on obesity and Muhtar Kent was getting grilled.  The interviewers asked some great, needed and tough questions.

Here is my thought:  This may surprise you a bit.

Well done Coca Cola!

  • There is a problem (actually epidemic)
  • You are in part responsible
  • You are part of the problem
  • You are trying to help be a part of the solution.

Now I know a ton of you are in shock for me supporting Coca Cola but here is my rationale.

Sugary drinks are not the entire problem.  Yes, their mas availability, relatively cheap cost and marketing have made the problem greater, but the real problem is  people who have no self-control or couldn’t be bothered to be informed or educated.

Pop for my Canadians friends / Cola or Soda for my Americans … is not making the world fat. Bad judgement and lack of willpower is making the world fat.

By saying Coca Cola or any other brand is making people fat, it is the same as saying forks are making people fat. Forks don’t make people fat.  It’s what you put on your fork that makes you fat!

Coca Cola and a lot of other big brands offer nutritional informational on the packaging, they are donating money to active lifestyle programs and are changing their marketing to be more responsible….I say good job!

This is a societal issue not a sugary drink issue.  Use some common sense people. Old school…calories in vs calories out. It is a lot easier to suck back a lot of calories than it is to expend those calories BUT THAT IS THE CHOICE YOU MAKE!!! You do the time for the crime. If you drink it you need to start moving.

There is enough information and education out there to make an informed decision. If you are claiming that you had no idea drinking a 2L bottle of Coke would cause you to gain weight, you are lyin!  If you start your day with the super size bucket of soda at Burger King to wash down your 2,000 calorie trough slop, then you deserve what you end up like.  It’s a choice.  They didn’t make you choose them, that’s on and in you.

Coca Cola and so many other brands offer choices and options. They offer low-calorie or no calorie or less sugar and even portion controlled sizes. Again, YOU HAVE OPTIONS. If you have no self-control or bad judgement, that is on you not on Coke (or Pepsi—self admitted fan of Pepsi Max)

I know all of you natural peeps are freaking out right now and ready to start typing me a nasty reply or email. Yes, these drinks are full of chemicals, fillers, additives  bah blah blah. YOU HAVE THE CHOICE NOT TO DRINK THEM.

Photo credit: The Big Gulp

Photo credit: The Big Gulp

This issue is about the food industry as a whole not just one product or brand. If you are fat and you want to change that then your options are fewer.  If you are unhealthy and you want to be healthy, your options are less.  If you are in fantastic shape, healthy and fit then you have a lot of options…you just have to exercise self-control (pun intended).

Everyone has to go on their own health journey and yes I actually commend Coca Cola for being proactive, spending the money on wellness programs and trying to connect communities to education & information.

Coca Cola is making the effort…what are you doing to make an effort to better health?

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Mother’s Day and why I rant at you!

Posted on May 6, 2013 | 2 Comments

Giving everyone an early reminder that this weekend is Mother’s Day!!!

 
It is a bitter sweet time for me.
 
I LOVE that I am truly blessed to have 3 incredible children. My life became better the day I became a mom.
 
I lost my mom on my 20th birthday. I never thought that I would be an orphan-not to sound dramatic but losing your mom you lose a piece of your heart.(I lost my dad when I was 6)
I had to grow up fast and thankfully my momma raised me right that I turned out alright!!
 
I wish I had my mom to share in my life moments. We take so much for granted but when you lose a parent it really tests you as a person.
 
I’m always nagging you guys to take care of your health because I would never ever want your kids to be without you. That kind of pain is awful. 
 
I keep writing about making your health a priority, scheduling time to make fitness a part of your day, make healthy meals for you and your family, and on and on because YOU CAN CONTROL YOUR FUTURE. It can be long and full of happiness or it can be cut short because you didnt want to take care of yourself.
 
Today, I beg you…please make your health a priority. Make the time. Being a great mom is more that driving to hockey practice. Being a great mom is having the foresight to know that life can be short and you have the power to extend your days and live a long, and lively life. Please don’t let your kids have life moments without you. Harsh statement? perhaps…but that is reality and that is the truth.
 
Celebrate this Mother’s Day with the intention that you will be the healthiest mom you can be. 
 
Love and celebrate being a mom. 
Love your mom for being your mom.
If you have lost your mom and have someone that is like a mom–celebrate and appreciate them.
 
Be the healthiest and fittest mom on the block!!! 
 
Sending all of my fellow moms – Lots of love!
 
xo 

 Here are 2 healthy new recipes to try this Mother’s Day…enjoy!!

 

Chocolate/pb protein muffin in a mug!!
 

Ingredients: 
1 Scoop boot camp chocolate protein powder
1 Tbsp unsweetened cocoa powder 
1 tsp sugar substitute (stevia,truvia) 
1/4 tsp baking soda 
pinch of salt 
1 egg 
1 Tbsp almond milk 
1 Tbsp peanut butter 

Mix all the dry ingredients in a mug (protein powder, cocoa powder, sugar, baking soda, and salt) with a fork until well blended and there are no clumps. Add in the egg and almond milk and mix until smooth. Drop the peanut butter into the center of the chocolate mixture and press down to submerge. Microwave for around 1 minute on high (give or take some time depending on your microwave), but watch it! It will start to bubble over the top. If this happens, stop microwaving, press batter back into mug with fork, and continue microwaving. When finished, cake should be cooked but still very moist.

 

 

Carrot Cake Cookies

{gluten-free, raw, vegan}

Makes about 2 dozen

 

1 cup dates
1 large carrot
2 cups walnuts
1/4 cup unsweetened shredded coconut
1 tablespoon ground flaxseed
1/2 teaspoon vanilla

1 1/2 teaspoons cinnamon – or pumpkin pie spice
1/4 teaspoon salt

 

Puree dates in a food processor, then remove and place in a large bowl. Cut the carrot into one-inch pieces and add to the food processor. Pulse until they are finely chopped, then remove and place in the bowl with the dates. Pulse the walnuts in the food processor until they are broken up into very small pieces, about the size of tiny pebbles. Remove and add to the bowl.

Add the remaining ingredients to the bowl and use your hands to combine the ingredients or dump it all back into the food processor to blend it a little more quickly. Taste, adjust seasonings if you like, and dump it back into the bowl.

Form small balls with the dough in your hands (about the size of a ping-pong ball) and flatten gently between your palms. Top with a bit of shredded coconut and grated carrot. Store covered in the refrigerator and serve chilled.

 

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Who are you???

Posted on May 2, 2013 | 2 Comments

The message that needs to keep being sent is:

You need to take care of your health. End of discussion.

You can excuse your way to the moon and back on why you can’t find time to exercise until you have a major health crisis come up and then you will want to turn back the hands of time.

The time is now my friends. You make the time for exercise-like it or not. Obviously, I am biased about living a healthy lifestyle, BUT, I am proof that exercise and eating real food can change your life. I was MISERABLE (angry, sad, lonely-did I mention angry & sad) when I was overweight. I can tell you that my world is amazing now and that is why I nag you guys. I know both sides…the dark side is dark and if I can get you to the bright side, you will never go back!!

What boggles my mind is that smart people are so dumb (sorry). I know that you want to be at every soccer game and hockey practice. I know that you work a lot and get home late and/or start work early. I know you are tired. I also know that if you dont take care of your body that it will not take care of you. You think that 10-15lbs is no big deal, well, it is. For you boot campers, you know how hard it is to run with the weighted vest on, imagine that all day everyday. You know how good it feels to take that vest off, that’s what losing weight does to your entire body…total relief!

I will keep saying it, make the time for your health. I promise that you will be happier, have more energy and look better, who doesnt want that??

My message has always been the same–be a good role model for your family. Be healthy, show them fitness/health is important. Don’t let them suffer what you are suffering right now!

Ask yourself this…who are you?

I know a lot of you will reply, 

“I am a mom, wife, job title, volunteer, kid taxi…and on and on”

Wouldn’t it be great to add in there, I am the one who has run those hills all week(even though I am sore, and exasuted). I am the one that is now wearing a size 6 skirt, I am the one that is no longer taking insulin, I am the one that has made my health and my life a priority so I can be a better wife, parent,sister, employee.

There is an easy fix to your weight loss struggles…..ready for it??!!

Show your a&% up.

You make the time and yes you might miss a practice or you might have to get someone to pick up Jr from gymnastics but in the grand scheme of things is it not better that you are working on your health so that you can make it to your grandkids practice and recital??

You make the time and stop quitting when things get tough.

Losing weight and being healthy is as easy or as hard as you would like to make it.

FTDI (Follow the Damn Instructions)

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Make these this weekend! 4 recipes to help your health

Posted on April 25, 2013 | Leave a comment

You know how much I love exercise and that I consider it part of the holy trinity of health.  Well, the 2nd part of that trinity is nutrition.  Making sure we get awesome, balanced, healthy eats into our bodies is extremely important.  Like they say, “You can’t exercise away a bad diet.”

To help you get ready for the weekend, here are a few healthy alternatives that are actually really good to eat because they taste great.

CINNAMON QUINOA BARS

2 1/2 cups quinoa, cooked and cooled
4 eggs, beaten
1/3 cup unsweetened vanilla almond milk
1 teaspoon vanilla extract
1 tablespoon cinnamon

DIRECTIONS

1. Preheat the oven to 375ºF and place the quinoa in a large mixing bowl. Line an 8-by-8-inch baking pan with lightly greased parchment.

2. In a small bowl, whisk together eggs,  milk, vanilla extract, and cinnamon until thoroughly combined.

3. Add egg mixture to cooked and cooled quinoa. Stir with a large spoon to combine. Pour into the parchment-lined baking dish and spread it around to ensure that it’s even.

4. Bake for 20 to 25 minutes until set and golden.

5. Using parchment, remove bake from pan as soon as possible so that it doesn’t steam.

6. Cool completely and cut into squares. Serve with a dollop of nut butter.

 Makes about a dozen

 CHICKPEA SALAD

Marinated Chickpea Salad1 large or 2 small shallots, finely diced (about 1 cup)
About 1 cup red wine vinegar
3 15-ounce cans chickpeas, drained and rinsed (about 4 cups)
1 cup finely diced celery (3-4 stalks)
1 cup finely chopped parsley
2 tablespoons chopped fresh oregano
2 garlic cloves, minced
1/2 teaspoon minced peperoncini
1 cup extra-virgin olive oil
Zest and juice of 1 lemon
About 1/2 teaspoon kosher salt
Freshly cracked black pepper, to taste
2 sprigs rosemaryDIRECTIONS

  1. Add the shallot and enough red wine vinegar to cover it to a small mixing bowl. Set aside for 15 minutes
  2. Meanwhile, combine the chickpeas, celery, parsley, oregano, garlic, peperoncini, olive oil, lemon zest and juice, salt, and a few cracks of black pepper in a large mixing bowl.
  3. Drain the shallot, reserving the shallot-infused vinegar. Add the shallot to the chickpea mixture and toss gently to combine. Nestle the rosemary sprigs in the salad, cover the bowl tightly with plastic wrap and refrigerate for at least an hour, making sure to turn the mixture a couple of times while marinating
  4. Remove the rosemary sprigs, then season to taste, adding a splash or two of the reserved shallot vinegar if desired. Serve at room temperature.

Serves four to six.

ALMOND LEMON MACAROONS

Almond-Lemon-Macaroons

2 cups unblanched almonds
1/2 cup sweetener (sugar alternative)
1 teaspoon almond extract
Pinch of salt
1/2 teaspoon grated fresh lemon rind
3 egg whites

DIRECTIONS

  1. Preheat oven to 350° F
  2. Grind the almonds in a food processor, and pour them into a mixing bowl.
  3. Mix in the sweetener, almond extract, salt, and lemon rind. Then stir in the egg whites. The dough will be thick, like wet sand
  4. Use a spoon to place two-inch balls on a pan lined with a Silpat mat or parchment paper.
  5. Bake for 15 to 20 minutes, until dry and lightly brown on top.
 

CAULIFLOWER  PIZZA CRUST

Makes one 9 inch pizza crust

1 cup cooked, riced cauliflower

1 cup shredded light mozzarella cheese
1 egg, beaten
1 tsp dried oregano
1/2 tsp minced garlic
1/2 tsp kosher salt
olive oil (optional)
pizza sauce, shredded cheese and your choice of toppings*Directions:
Remove stems and leaves from 1 head of cauliflower, and chop the florets into chunks. Add to your food processor and pulse until it looks like grain. Do not over-do pulse or you will puree it. (You can also use a cheese grater). Place the “riced” cauliflower into a microwave safe bowl and microwave for 8 minutes (may need to adjust according to your microwave). No need to add water.One large head will produce between 2 and 3 cups of riced and cooked cauliflower. The remainder can be used to make additional pizza crusts immediately, or can be stored in the refrigerator for up to a week.To make the pizza crust:
Preheat oven to 450 degrees. Spray a cookie sheet with non-stick cooking spray (or use non-stick aluminum foil on a cookie sheet, which is what I did). In a medium bowl, stir together 1 cup cauliflower, beaten egg and mozzarella. Add oregano, minced garlic and salt, mix well. Transfer the mixture to your cookie sheet, and pat out into a 9″ round.
Bake at 450 degrees for 15 minutes.
Remove from oven and let cool awhile. This helps to make the crust more solid.

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Live each day like it is meant to be lived.

Posted on April 16, 2013 | Leave a comment

Yesterday the world stopped in shock and horror when the news outlets began reporting on the explosions that occurred at the Boston Marathon.

The Boston Marathon is one of these most coveted races there is. Steeped in history and tradition…it is THE race for a runner to claim as a win.

We had members of our boot camp family there in Boston staking their claim on this incredible running event and the achievement in conquering the 26.2 miles. When they called me to say they were safe, it filled me with an overwhelming sense of relief.

As a runner, I feel like someone attacked my friends. As a person, I am just horrified.

Shock doesn’t truly  begin to describe yesterday’s events.

Is nothing sacred?

To me this is another reminder that life is an amazingly precious gift.  It is meant to be lived to its fullest and it is to be conquered.  We all need to start living life to its full potential.  Start doing, not trying.  Stop making excuses and make decisions.  Stop giving up and procrastinating while you start giving it your all and being decisive.

Tell your loved ones and those that are special in your life how much you appreciate them and that you love and care about them.

Life can be snatched in the blink of an eye.

Hug everyone a little tighter and be thankful for everything.

Live a life that leaves a legacy.

born to run

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You make the friggin’ time!

Posted on April 15, 2013 | Leave a comment

image (1)It passes by the same no matter what we do.  Eating, watching tv, being busy, being lazy.  Whatever you do, time passes the same way. Sometimes it passes too slow or too quickly.  It can be invested or wasted.  Time can be on your side or it can be against you.

Most successful people take action on what they have learned FAST!  They make decisions quickly and decisively, weighing all the information they have at hand and committing.image (3)

I’m talking about right away.

Not next week.

Not when “xyz” happens.

But NOW.

Things are happening NOW, not later.  If you wait for later than you will always be putting things off until timing is just right.  Well, it is very rarely something that is ever ‘just right’.  Time just happens. It passes by.

No time? Not enough time? YOU MAKE THE FRIGGIN’ TIME or you make the excuses…your choice.

image

So that thing (whatever it might be), such as  that commitment to working out and eating healthy you were “going” to start, do it NOW.

All these things you were “going” to do need to get DONE. You need to stop talking about them and get after them!

So commit to yourself that this week you’ll put in work on things you have been putting off. Back up the commitment to yourself by telling someone else your action plan to.  Someone that will help hold you accountable to the investment you will be making in time for yourself.  Time to take care of yourself.

Deal?

Action loves speed.   Remember, speed kills the competition!  How fast are you? Don’t tell me, SHOW me!

Let’s go, make this the best week ever!  TIme to GET GOING! image (5)
Everyone has 24 hours in a day…what cuts us apart is how we use that 24 hours. Time is a gift, use it wisely before it runs out.

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Heigh Ho, Heigh Ho its off to Disney we go!!!

Posted on April 9, 2013 | Leave a comment

dopey

Registration opens today at noon EST for the Walt Disney World Marathon Weekend presented by Cigna.  This is one incredible running weekend filled with fun, entertainment and running that has been challenging runners both elite and recreational for over 20 years!

12:00 pm EST Today, registration opens.

12:00 pm EST Today, registration opens.

You can run a half marathon and a full marathon and be rewarded with not two but three gorgeous medals for having completed “Goofy.”  But, with the addition of two more runs added to the mix you can now call yourself a “Dopey” runner. That’s right 48.6 miles of running in four days!   6 medals and the title of “Dopey” because you will have run a 5k, a 10k , a half marathon and a full marathon in four days!  Now that’s Dope(y).

In addition to adding the Dopey Challenge, the Walt Disney World 10K featuring Minnie Mouse and all new medals for the new races, Half Marathon, Marathon and Goofy Challenge, runDisney is making additional enhancements to improve the race experience.

Here is runDisney Director of Marketing Faron Kelley talking about the updates:

  • Men’s and women’s cut tech shirts available for the 10K, half, full, Dopey Challenge and Goofy Challenge
  • Lowering our weekend capacity by 2,000 runners, mostly in the half marathon
  • Proof of time required from more runners
  • Runners in the half marathon must supply proof of time if 3:15 or less
  • Runners in the full marathon must supply proof of time if 6:30 or less
  • More detailed information required for proof of time to allow better verification
  • More corrals allowing us to better place runners with similar abilities together and therefore spreading out the field on the course
  • No corral changes based on proof of time will be made after November 1  IMG_2629

For more information and to register for all events, go to runDisney.com

Now who’s getting Dopey with me??

Hang on Snow White, I’ll be right there to help you train Dopey for his big debut!

 Register here! Hurry…don’t be late.

Related Posts:

http://thebootcampblog.com/2013/01/16/rundisney-marathon-weekend-part-1/

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Be Nice Mission!

Posted on April 8, 2013 | 2 Comments

Travelling back in time for this post which I originally posted last June, but I felt like it was time to re-visit it and remind everyone about the idea.

Enjoy!

Today’s post is not about physical fitness…it’s about mental fitness.  It’s about being a decent person. This last week I have had a number of instances where I had to shake my head.

I am shocked how people have changed, it’s actually sad.

Why is it so hard for people to be nice?

What has happened to us? Is it that technology has advanced that we have lost all of our social graces? Is it that families are so busy that they have forgotten to teach their kids about being a good human being? Is it TV?

What has happened???  What caused this societal change???

We now see bullying of kids and adults more and not only in the workplace and playgrounds and in the prison yards on wheels (aka school bus), but also online.  I am floored with people in business who are rude to customers or potential customers.  It seems that in so many cases people have just stopped caring.

Have we moved so far along that no one remembers if you have nothing nice to say then don’t say it at all?  When did it become ok to trash talk, belittle, insult and just out-and-out be rude??

When you experience random acts of kindness or someone being nice, it is almost a shock–and that’s just sad.

Everyone has their own story, their own experiences that shape them into who they are.  It is your frame of mind who really says who you are as a human being. We have all met people who have had a hard go and they make the absolute best of what they have while there are those who dwell in the pity party that life has dealt them a bad hand.  Then there are those people who are sad/miserable and want others to be just as sad and miserable as they are.

We all love to hear those stories of people who were down and out and pulled themselves out of it. Movies are made and books are written to inspire us to go beyond our circumstances….but it seems that with all of the motivation, inspiration out there that there will always be those people who don’t want to try.

Being nice is a state of mind. You choose how you are going to behave, react, interact.

We all have bad days but I think it speaks to your character on how you react to those bad days and if those bad days lead into bad weeks, bad months, bad years.

I think being nice and being happy go hand in hand.  So many people turn a blind eye on why they should be happy but instead they are upset with what they don’t have.

I wrote a blog post about this a while back, the Have’s and the Have Nots.

I learned a great trick from our pal Amy…aka Declan’s mom (boot campers, you know who she is) this is something that is so easy, requires no effort and not only will change your day it very well could change the day of someone around you….ready for it…….just smile. Your entire body changes and so does your mind when you smile, and sometimes being nice is as easy as giving someone a smile.

I am starting a “BE NICE MISSION” 

Be THAT person….be the one that everyone says is SO NICE
Share a smile – do it randomly.

Hold a door open for someone. Let someone pass you while driving (and don’t flip them the bird.)

Tell someone something nice…give a compliment or acknowledgement.

Be THAT person that people look to for inspiration when their day isn’t going the way they had planned. Be THAT person that will get others to smile.

BE NICE and let’s get the BE NICE MOVEMENT moving.

I want the Be Nice Mission to be contagious and it starts with you!
(even using the word contagious gives me the willies as a germaphobe)
Your mission, should you accept it, is to go out and:

  1. Be NICE
  2. Smile
  3. Share

BE THAT PERSON! 


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