Monthly Archives: September 2010

3 Things to Avoid: Juice, Cereal and Bars, OH MY!

Posted on September 29, 2010 | 3 Comments

Don’t be fooled by foods that are sold to you as ‘healthy’ or even foods that you are sure are healthy.  There are so many foods (and food products) that are marketed as being a healthy alternative or a good choice that really need to be avoided if your goal is to live a long, strong life.

Now, I haven’t lost my mind…yet, so don’t be shocked at these three avoidable foods.   Read the explanation and you’ll understand why I am suggesting that you avoid them.

Most Breakfast Cereals

The reason I say most breakfast cereals is because there are some that you can eat if you absolutely must have cereal in the morning. Most cereals claim to have whole grains, vitamins and minerals but they also contain tons of sugar and processed, unhealthy ingredients. Reading the ingredients label will tell you all you need to know. If you can’t pronounce it, you shouldn’t eat it. Some cereal is healthier than others, but you can find several others in your local health food store.  If you absolutely need to eat some cereal every once and while – then make sure it’s all natural and organic.

Fruit Juices like Orange Juice and Apple Juice

Great sources of vitamins, sometimes minerals and generally good for you stuff but they are loaded with SUGAR!! Yes, it’s natural sugar, but it’s still sugar- and we all know sugar turns to fat. Think about a glass of orange juice…how many oranges were used to make that one glass, maybe 8 to 10? When was the last time you ate that many oranges at one sitting.  Sure lots of vitamins, but wow, why not just take a vitamin C tablet and then suck on handful of sugar cubes.  Drinking juice for fibre? Not a chance…there is no fibre in juice.

Energy/Meal bars

Some may have the perfect ratio of protein, fat and carbohydrates. Some are marketed as a good meal replacement when you don’t have time to eat real food…that’s the yellow brick road to the land of fat.  But if you take a look at the label of most bars, you’ll words like high fructose corn syrup, glucose, sucrose, sugar and in some bars fractionated oils. If you need a bar, chose one that contains only all-natural, organic ingredients.  No, they don’t taste nearly as good as the others but that’s because they aren’t packed with sugar!

Think about how your children start their day.  Is it a nice big glass of OJ, a heaping bowl of great tasting whole grain, sugar laden cereal and a granola bar with chocolate and caramel for a snack.

Be kind to teachers, start your children’s day, and yours right.

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Are you ready to burn more fat?

Posted on September 27, 2010 | 43 Comments

One of the most common questions I am asked is, “How do I burn fat faster?”  Well, that’s a great question.  I could tell you so many different things that work well for some, some that work well for others and one that works GREAT for EVERYONE!!

Some people respond well to reducing carbohydrates.  Others find success with increasing protein.  Resistance training is a key to everyone’s program but there is one sure-fire ingredient to killer results.

So, what is the magic pill?  What is it that works for everyone?

Water.

Drinking water increases fat burning. One of the reasons that very few people know about is that water relieves the pressure on the liver by keeping your kidneys doing the majority of the filtering.

When you don’t have enough water in your body, pressure is put on your liver to do the filtering job that the kidneys normally do.  So, instead of the liver doing the fat burning job, it gets to help the kidneys.  And like most things in life…when you try to do two jobs at once, something suffers.  In this case, the fat burning ability.

So… there you go, but wait, there’s more…

Drink water 15 minutes before you eat and you will drop weight.  Researchers testing hydration found that drinking water prior to meals decreased the amount of food people eat…it’s like magic…fill your stomach with water, (no calories, no fat, no crap)  and your stomach feels more full. TADA!! What a concept!!!

The final reason water is so incredible for fat burning is to keep acidity levels in balance, your body begins to increase its core temperature slightly.  This state called “thermogenic” is prime for fat burning purposes.

So you get a three great benefits:

1. Appetite control;

2. Increased thermogenic (fatburning);

3. Increased hydration (less stress on liver=more fatburning.)

This makes plain old water the number one fat burner you can drink on earth.

So, just to prove the point I am introducing the “14 Day Water Challenge”.

All you have to do is respond to this post in the comment section and let me know you’re in.  Jump on the scale and get your start point and then commit to drinking 2 litres of water per day for the next 14 days.  (Spread the water out through your day, but make sure you have at least one good size glass before each meal.)

Deal?? Come on..what do you have to lose?? (As if we don’t know)

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Tell them WHY and the HOW comes naturally

Posted on September 22, 2010 | 3 Comments

The title of this post is one of my favourite quotes of all time. A great American leader said this during a time of challenge to his counrty.  It has been a guiding term for me in many situations;

“Tell them why, and the how comes naturally” Does anyone know who said it?

But, I will change it just a little bit here:

Tell ME why and the how comes naturally

For some people, when the have the why…the how is simple.  A doctor tells a patient, “You have to lower your blood pressure or you will die.”  The how is then either medications, exercise, lifestyle change…an answer to the why.

“You need to have an education to open more possibilities for yourself in life.” Go to school, read, study are the how’s to accomplish the why.  The examples can go on and on.

In my world of helping you accomplish your goals, (WHY), I work for you to help establish the way (HOW), whether it is lower blood pressure and cholesterol challenges, improve overall health, reduce a waist line or increase strength.

Sometimes the WHY isn’t too pleasant.  You aren’t losing the pounds because you eat crap.  It hurts walking up stairs because your joints are carrying too much weight.  Then the how becomes evident and things look better.

Your WHY can be varied but the HOW will be self evident…the alternative is staying the same or getting worse.

Always keep your eyes on your WHY.

Mark came to me with his WHY and we worked together for the best HOW’s that worked for him…the results are evident.  I love this picture of him crossing the finish line at a half marathon.

Gotta love the smile!! Way to go Mark!!!

By the way…the quote is from General George Patton.

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Posted in Exercise

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This is what happens when you take action.

Posted on September 20, 2010 | 7 Comments

I watched a video over the weekend about a man who documented his journey from being severely obese and un-happy, to running a marathon and changing his outlook in the process.  He found his inspiration along the way.  He found happiness in the “new” life he discovered along the way.  He found the ‘him’ he truly wanted to be, along the way.  When I lost my weight, I found an inspiration to keep me going when times were tough…this man and I shared that same inspiration. What was our inspiration…

Me Before and After

When you’re looking at starting a fitness program, the biggest challenge is the action of getting started.  The desire is there, the want for change is there, the need is there but all the want will never make it happen.  You have to take action!

Gym memberships? Expensive and for some daunting when you look at all the equipment (most of which you will never use).

At home equipment? Expensive and often becomes just a place to hang your laundry.

Both also lack the most important thing that is the secret to success…support.

That’s where Boot Camp comes in and should be what you use to meet your fitness goals.

Not expensive, no confusing or dangerous equipment. Everyone at Boot Camp is there for a common reason…to improve their health.  Each person may have their own reason ie, weight loss, fat loss, strength training,..etc.

Amy Before and After

Every person at Boot Camp is an individual with specific needs, wants, goals and desires.  But they all have two things in common…

1.)  They have taken action

2.)  They support each other

Right now is a great time to come out to Boot Camp.  Right now is a great time to get the support you need.  Right now is a great time to take the action to make your reach your goals.

A new session starts tonight, so come out to Boot Camp, take the action to make the reality you want.

Melody Before and After

Here was the inspiration that I used…happiness.  No matter how many times I told myself and others I was happy, “Just the way I was”, I knew I was lying. My happiness came as I saw the changes in myself.  It’s a lot easier to be happy, than pretend you’re happy.

Notice in all the before and afters…happiness is evident.

See you tonight!!

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Move it Monday – The Protein Show Edition

Posted on September 20, 2010 | 2 Comments

Good Morning everyone!!

Thought I would bring you a nutrition post today.  Brooklin decided to create a new recipe for a great Smoothie this weekend.  Raspberry Peach Protein Smoothie…she say’s, “It is delicious!!”  We tried it and think you’ll agree.

So give it a look, a try and add it to your Move It Monday Exercise program for a great start to the week.  Bottom’s up!!

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Move it Monday – Not what you expect!

Posted on September 13, 2010 | 4 Comments

Did you know people who frequently eat high fibre foods like whole grains, some nuts and….VEGETABLES have a more positive outlook on life and are less likely to have symptoms of depression (according to a new UK study).

So, if you come across someone who is having a bad day or bad attitude offer them some broccoli!!  LOL

Are you feeling like a little treat today? A Dairy Queen Blizzard has 720 calories – 28 grams of fat – 78 grams of sugar –OUCH!!!  And no not the supper huge large…that’s a for a SMALL!!  Stay away…and keep your kids away!  If you weigh 110 pounds, that means jogging for 1 hour to get rid of the calories from that little treat.  Better move it!

Bone Protection.  We all know calcium is great for strengthening bones, but most people don’t know where to get unless it comes from the cow.  Well, here is a delicious source…Bone Booster……SHRIMP!  Shrimp is high in Vitamin B12 which aids in bone density and is crucial in the generation of new cells.  It is also a good source of Vitamin D which is essential for bone strength.

Best energy drink on the planet……..get ready for it…….WATER—go get some and feel better.

There you go,  4 things to think about today for “Move it Monday”

If you had a vegetable and shrimp stir fry with a big glass of water you would feel amazing!!!!!!

So how does those all tie in to “Move it Monday”….Super bonus point with a high-five for those that see the common thread.

All those things will make your bowels fly!!  OK, not so much the DQ…but if you are like me and you ate one, your stomach would sure let go.

Meat Monday:

Food ideas chili, meatloaf, meatballs or hamburgers,–mix half extra lean ground beef with lean ground turkey–super easy–super yummy!!

These are easy meals and can be done quickly!!

Carrie’s easy peasy Meatloaf:

1 package of extra lean ground beef

1 package of extra lean ground turkey

1 egg

1/2 cup of oats

big glug of chunky salsa

mix of cut up veggies (cut up fine….celery, broccoli,)

Mix it all together(which takes all of 3 minutes) …put it into a baking pan–top it with more salsa(no ketchup!!!!!)

Bake it at 350 for 45-60 minutes……serve it with brown rice, and a garden salad or steamed veggies!!

Delish and Nutrish!

Enjoy!!

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Eating for Energy

Posted on September 8, 2010 | 2 Comments

Wouldn’t it be nice if you didn’t have to rely on energy drinks to keep your eyes pried open and your mind and body attentive and ready for action? Well, you’re in for a treat, because if you want energy, you don’t have to fill up on sugar-laden energy drinks any more! You can get all the energy you need three times a day: Eat breakfast, lunch, and dinner.

The Big, Bad C

Thanks to Dr. Robert Atkins, carbohydrates have picked up a lot of flack from folks trying to improve their health. His world-famous Atkins diet has caused countless people to stop eating carbohydrates in order to lose a few quick pounds. Unfortunately, carbohydrates are essential when it comes to boosting your body’s energy levels. Have you heard the saying, “Carbs are the enemy.”?

Don’t eat enough carbs and you won’t be able to push your body to its limits in the gym. So while you may lose a few pounds from not eating carbs, you’re going to have a hard time keeping the pounds off when you go back to carbs, and you won’t build much muscle mass in the meantime. Instead of starving your body of fuel, eat smart carbohydrates, such as whole-grain breads, sweet potatoes  and brown/wild rice.

The Magic M

You probably don’t think about including magnesium in your diet, but if you’re looking for energy, it’s time you reconsidered. Otherwise, the sugar that makes its way into your body isn’t going to offer you anything but extra weight. That’s because magnesium has unique properties that turn sugar into something useful: energy. In other words, you can get away with a little sugar as long as you get enough magnesium. Since going without any sugar every day is nearly impossible, magnesium is your lifeline to healthy energy levels.

Fortunately, getting sufficient magnesium in your diet isn’t rocket science. Many foods have plenty of magnesium, including bran cereals, certain nuts (almonds, cashews, and hazelnuts), and halibut. By keeping magnesium in your system, you help your body turn sugar into energy and prevent yourself from feeling worn out.

The Fabulous F

Few nutrients are given as much media attention as fiber – and for good reason. It helps regulate intestinal issues and prevents dangerous and deadly diseases, such as heart disease and diabetes. On top of these wonderful perks, fiber also helps you feel full of vigor and energy.

Unlike other energetic foods, fiber doesn’t necessarily provide you with an instant energy boost. Instead, fiber helps regulate how quickly your body uses the energy it has in storage. By eating plenty of fiber, which can be found in fruits, vegetables, and whole-grain breads and cereals, you can maintain a steady flow of energy throughout your daily routine.

The Basic H

Need to stay focused? Expect your body to go strong until the end of the game? You’re going to need to stay filled up on H20. According to research, even a tiny lack of water in your system can instantly lead to feelings of fatigue. By making regular trips to the water fountain or keeping other unsweetened drinks at your disposal, you take a huge step toward ensuring your energy levels are at their peak, so you’re always able to do what you want to do when you want to do it.

Another way to get fluids in your body is by eating fresh fruits and vegetables every day. Not only do they offer an instant rush of hydrating fluids, but they also taste wonderful and come with an array of additional health benefits.

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