Monthly Archives: October 2010

Welcome to Wednesday!

Posted on October 27, 2010 | 6 Comments

What are your thoughts about Wednesdays?  Do you love the middle day of the  work week, ‘hump day’, the day we start the quick slide to the weekend? Or do you loath the very thought of being at the mid-way point of your week.  Knowing that the weekend chores, schedules, errands are all going to take your breath away again.

On a personal level I love it!! On a professional basis, not so much.  You see this is the day I’ve noticed a lot of my clients encounter speed bumps in their fitness goals or they go completely off track and begin the mental battle of gearing up for next week as new ‘do-over’.

What ever the reason, it’s always a fun challenge to help my friends over the mental block that this day presents for them.

As this is the last Wednesday of October, it’s also the last one of Breast Cancer Awareness Month…and yes boys, this does affect you as well. It’s not just a woman’s issue.  This horrible disease doesn’t pick favourites’ , it doesn’t attack a certain type of person.  It has no conscious and knows no bounds.  But cancer is a disease of imbalance.  It’s a set of cells that have, for lack of a better term…just lost it!

So lets work on something together…balance.  Balance in our fitness, balance in our nutrition, balance in our rest and recovery and balance in our lives.  You body is an amazing machine that loves being in balance.  Poor food choices, lack of exercise and sleep, stress all cause a loss of balance that opens the door to free radicals, molecular oxidation and immune deficiency.  These are pathways to a myriad of disease being allowed to creep in and take hold of us.

Eat the right foods.  Exercise sensibly and with focus. Sleep, rest and relax.  Set goals and stick to them.  Re-set your goals when you find achieving them has become too easy or mundane.

I’m not foolish enough to believe that this type of lifestyle will ward off all disease, but it will certainly give you a much better chance of it.

So on this Wednesday, when you think you might want to shrug off your exercise, or grab that little something that has no nutritional value for a snack or stay up late to watch television….think about everything you have to live for.  Think about your goals and how proud you will be reaching them.  Think about whom you will celebrate your achievements with.

Find your motivation to, “just keep going, just keep going…”

Take a look at this video…motivation? Oh yeah, he found it. Do you know what it is??

 

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Oprah Part II – What someone needs to tell Oprah

Posted on October 22, 2010 | 13 Comments

Well……there was quite a firestorm that started after my blog post on Oprah about what some have considered her essentially being fraudulent in her weight loss efforts.  There was a lot of support for what was written, while there was naturally some back lash. 

Those that got the take away message from the post -I want to say thank you!

To recap the take away message was: Real people with real issues are succeeding at losing weight the right way; no fads or weird infomercial products.  No celebrity trainer  books.

People that have kids, who work, who have full and over scheduled lives are doing what it takes to lose weight and get in shape.  Whereas Oprah, who has a team of staff to take care of her, doesn’t have to worry about the stresses of money, time to prepare food, cleaning the house, doing the laundry, etc. But she just can’t get a handle on her weight…and has sold the world a list of lies of products/books they should buy bestowing the virtues of abetter life, a healthier life and a better you.

I want to congratulate and give high fives to all of you who are getting healthy.

Here are a few things I need to say:

Obesity is an epidemic! It is killing people daily and yet there are no ribbon campaigns for this killer–why? Is it that if you said that being fat/overweight will kill you some people would be outraged?? Truth hurts sometimes

This goes way beyond fitting into size 2 jeans.  It’s about taking care of yourself and being as healthy as you want to be.  If you are not taking care of your health by eating healthy foods and exercising sensibly, you are asking for trouble.

There is a campaign to end fat talk—it’s the “Fat Talk Free Week”….ugh….really???  How about we put an end to yo-yo dieting or put an end to infomercials that are blatantly lying and being fraudulent in their claims. Put an end to being overweight or fat or weight challenged (again whatever term makes you feel better), ignoring these issues will not make it go away.

Enough with the enabling and coddling…..look at where it has gotten us…..the population is at it’s largest and unhealthiest.  Young children are kids battling heart disease, diabetes, high blood pressure–SHAME!  Schools have destroyed physical education and competitive games which were staples at one time to child development.

If you think that a diet centre, pills, pre-packaged food are going to be the answers to your weight loss goals, I’ll tell you right now that you are only fooling yourself and you would be better to give your hard earned money to charity.  It has been proven time and time again by celebrities, your neighbour, co-workers, (you know someone that has done one of these “programs”) and you know that they never kept the weight off…Smarten Up People!!  We are such a tech savvy society now but we still throw our common sense away when it comes to losing weight…..why???? 

There is NO mystery to lose weight…read that again…..wait…..here’s a headline…..”Carrie solves the mystery to losing weight”  and I’m going to give it away to right now for free!!!

Eat healthy real food (not from a box) and exercise, that’s it, that’s all and the mystery has been solved!!!!!!  Think I could get a role on CSI?????  I know it is not glamorous but does it need to be…it’s common sense, which has become the most uncommon thing in the world. 

If you tell me you can’t or don’t have the time to eat smart or to exercise–I don’t believe it and it is a lame excuse quite frankly.

Let’s be real about this issue…even 15 extra pounds of fat on your body stresses your heart, lungs, bones, etc  Do you want to talk about aging yourself….that will do it.  You want to talk about limiting your life span, that’s a great start.  The stress just a few extra pounds puts on your body is significant.  Don’t you owe it to yourself to be the best you that you can be?

Do you want to feel better? Then take control, be tough mentally and spend the extra 15 minutes at night making your lunch for the next day. Get exercising, even when you are dog tired you will feel better that you got your body moving and made it stronger!

The only people that I intend on offending with this post are those that say it can’t be done.  Those that will lie to you with slick marketing campaigns and those that don’t care about the long term results for you, only grabbing a quick buck…and no, I’m not sorry if you’re offended.

Here is to your health and here is to your education.

Agree/Disagree, like it or leave it…let me know your thoughts!

Who loves ‘ya?

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Why Oprah is still fat?

Posted on October 20, 2010 | 11 Comments

How is it that one of the most powerful and influential women on the planet can not get a handle on her weight.  I mean really…let’s look at the facts:

 

BFF’s

Dr Oz: He has half a dozen books and a show about how to get and be healthy. (Can’t say she doesn’t have sound medical advice)

Dr Phil: She can talk and share her fears/insecurities with him. (Can’t use emotional problems as the excuse)

Key Influencers

Bob Green: Personal Trainer she has been with for years.  She has helped him as a co-author a number of books on weight loss. (Guess she hasn’t read them in a while)

Art Smith: Her celebrated personal chef for 10 years, who has also penned cookbooks and weight loss books. (No blaming the fat on fast food and drive thru’s)

Friends

She has a team of people that can cook, prepare, advise, exercise with her….still Oprah is fat.

Oprah preaches to millions about health, happiness and must have’s and people listen…even though she has proven to the world a dozen times over that her fat loss plans fail.

The Evolution

She recommends weight loss products and books and millions flock to the stores and buy these things because Oprah recommends it!  But Oprah’s still fat.

She has drive and determination-she has built an incredible empire…but she is still fat!

Why is it that in the weight loss world people are ok with buying a product or service and not get any results from it and not be mad as hell??

In today’s day and age of transparency and customer service why is it that people will whip out their phones and complain about a bad meal or bad customer service from a retailer but when they go to a diet centre or buy an infomercial type product they buy it knowing and almost expect it not to work?

Is it because even the all and mighty powerful Oprah can’t even succeed at controlling her weight so why or how could the average everyday mom/dad?

It could be because the disclaimers on the products, pills, lotions potions and equipment always say, “Not typical results.” or “Results may vary.”  Maybe it’s because the marketers of this ‘stuff’ can sell ice to people living at the south pole and we just get sucked into the hype.

Why is Oprah fat? Why do we spent millions of dollars on kack (my word) that leaves us worse off than before?

Maybe just one

There is only one answer…it’s the decisions we make that keep us where we are and in many cases, leave us worse than we started.  It’s the decision that I’ll take a day off today and work extra hard on my exercise tomorrow.  Or, just one small bag of chips is ok.

When you make the decisions that are in your best interest (that’s your part) and base them on sound and solid information (that’s my part) you can’t lose.

So, do you have a reason…an excuse.  What have you done that has given you short term success, but long term loss (or gain in this case).  Let me know, I can help, I want to help and I will hold you accountable.  Maybe that’s another problem Oprah has…who is she accountable to?

Let me know your thoughts.

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Tuesday Turkey Recovery Tips

Posted on October 11, 2010 | 2 Comments

Well, it’s over…another Thanksgiving has come and gone.  Did you pause before eating with family and friends to mention things you are thankful for? We did in our house.  We do it every year.  It’s great listening to the kids come up with what they are thankful for.

I even made a point this year to make a point of using each day of the weekend to give thanks for something.  Today on Twitter it was simple, heart felt two-parter:

 

 

 

 

Really, that’s what it is for me, plain and simple, an honour to be trusted to take that journey with you…thank you, each and every one of you that has allowed me into your life to help you.

OK…enough of the touchy feely stuff…onto the reason I’m writing.

Turkey, potatoes, beans, squash, cranberries, bread, butter, gravy, stuffing…. sound familiar?  No, I wasn’t peaking in your windows; it’s what everyone has.

Feel a little bloated or heavy now?  Clothes a little more snug today?  Well, that’s to be expected hours after Thanksgiving.  Had you listened to me before the meal (remember the last post…Attitude for Gratitude) you probably don’t feel off at all right now.  For the rest of you…here is your recovery tips:

  1. Water.  Yes, time to flush your body out.  One of the biggest hidden gems n your meal that may or may not realize was hiding in obnoxious amounts was sodium.  Time to get it out of your body, along with all the other benefits that water will provide you.
  2. Get Moving.  The natural tendency is to sit down, get off your feet and rest from a probably very hectic weekend.  I don’t blame you one bit, but don’t!! Go outside, play with the kids, take the dog for a walk, rake the leaves.  The more you move, the more your body uses energy, the less stores that your body will want to hid away for later.
  3. Don’t Starve Yourself.  So many people think skipping the next meal is ok since you probably over ate at this one.  Don’t.  The last thing you want to do now is trigger starvation protection in your mind.  You want your body to get the energy used up, not stored up.
  4. Exercise. No, this isn’t the same as get moving.  This is the actual act of resistance training.  Making your muscles use the energy that you just consumed (sounds nicer than saying you just ate calories).

So, a pretty simple road to recovery.  4 steps that you should already be doing anyway.  But they are even more important right now.

What I want to know is did you do any of these steps after your meal on your own or did you take the prep steps I laid out in the last blog post?  Let me know how it worked for you.

I would also love to know what you did to help you stay on track if the evil foods that were laid out before you didn’t tempt you.

By the way…do you realize the eating season has begun? Are you ready for it? Next blog post…

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Attitude for Gratitude

Posted on October 7, 2010 | 4 Comments

Picture this; a feast has been prepared and has been laid out across massive tables for all to see. A feast that the Kings of yesterday would be proud to serve their visiting dignitaries. Turkey and hams baked to perfection, potatoes prepared three ways, eight varieties of vegetables boiled, sautéed, baked and grilled. Gravy, cranberries, pies, pastries, bread, butter and pickle trays set out to fill the gaps on the plates.

Sometimes these feasts are made for plenty…most often though for a family of four and a couple of guests.

Thanksgiving has historically been a meal that brings out the Julia Childs in all of us in the kitchen and the Martha Stewart in the presentation.

The original gathering to give thanks was a community feast, a party for many to enjoy and all brought forward everything that they had to be thankful for.  Two communities in fact would gather to give their thanks.

Fast forward a few hundred years and the thanks is still there, the gathering is there and the feast…oh yeah, it’s still there.  But instead of playing games outdoors, gathering wood for the winter, making blankets and storing food we lay down on the couch and complain about how much food we ate and how uncomfortable we are.  And inside us our bodies are trying to figure out where to put monstrous amounts of fat, sugar and salt.

Sound familiar?  Well, it doesn’t have to be that way.  Sure, enjoy your gathering and the feast you see before you, but follow these tips for a better after meal experience.

  • Don’t go to the Thanksgiving dinner hungry: we often eat faster and more when we are hungry – therefore eat a wholesome breakfast and lunch on the day to avoid overeating at dinner time.
  • Thanksgiving dinner is not an all-you-can-eat buffet: Fill your plate half with vegetables, one-quarter with a lean meat and the rest with a starch of your choice. Eat slowly and stop when you are full.
  • You are full when: Your brain takes about 20 minutes to recognize your belly is full.  In that 20 minutes you can do a lot of over stuffing!
  • Turkey – go skinless: choose your 4 to 6-oz turkey portion skinless to slash away some fat and cholesterol, (about the size of your hand).
  • Side Dishes – watch your portion size: go for smaller portions. This way you can sample all the different foods. Moderation is always the key.
  • Make a conscious choice to limit high fat items: high fat food items can be found in fried and creamy dishes as well as cheese-filled casseroles in a traditional Thanksgiving meal. For instance, mashed potatoes are usually made with butter and milk; green bean casseroles are often prepared with cream of mushroom soup, cheese and milk and topped with fried onions; candied yams are loaded with cream, sugar and marshmallows. If you cannot control the ingredients that go in to a dish, simply limit yourself to a smaller helping size. Again moderation is the key.
  • Drink plenty of water: alcohol and coffee dehydrate your body. Drink water to help fill up your stomach and keep you hydrated.

Thanksgiving is not the Last Supper.  This is not your last meal–so don’t load up on things like pies, gravy, rolls and all other things that completely destroy your fitness goals.

Give thanks that you are healthy and can share this time with friends and family.

Give thanks that you are smart enough to make the right choices!  Again–this is not the Last Supper!!

Hey, take a look at the two new recipes on the recipe page in honour of Thanksgiving!!  Click Here

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13.1 – One runners’ perspective

Posted on October 5, 2010 | 15 Comments

On October 2, 2010, I was one of about 11,000 runners who took part in the inaugural Disney Wine and Dine Half Marathon.  Only Disney could have a first time event that draws that many participants.  Only Disney could hold a run at night; (which challenges your food intake, water intake and rest prep) that would sell out.  Only Disney would think of mixing fitness with alcohol and food that has everyone beating down the on-line registration saying, “I want to do it.”

The Wine and Dine was much more than a half marathon.  It included a relay portion that divided the run into 8 kilometer and 13 kilometer legs.  Genius moves to help get people of all fitness levels involved in running.  There were children’s races early in the day and there was a 5k event.  There was an expo that introduced runners to the latest in training techniques, equipment and support.   Jeff Galloway and his team put all of this together…amazing to say the least.

There were groups of runners that you could identify by the colours and the costumes they wore.  There were individuals that were competing for record times for their personal best or competitive rankings.  There were strangers who became friends and friendships that grew closer.  The Leukemia and Lymphoma Society benefitted by those who chose to donate or team run for research.

Old Friends…JoAnne, thank you so much for everything!! You are amazing.  I can’t say enough about the memories that you have provided my family and me.

New Friends…To all my new Yummy Mummy friends.  It was great meeting you, laughing with you and celebrating our accomplishments together.  Candace, Kelli, Racheal, Jill…awesome, just awesome.  Erica, we will cross the finish line together next year. Cherie-Lynn and Andy, thank you.  I look forward to what will come.  Heather, I have had so much cyber-fun with you taking runs at JoAnne, but now having met you and your family, that will be even more fun now!  To the Delicious Daddies, Hugh, Ish, Brian, Lino…men who support their wives like you did are gold in my mind…now had you given your wives an extra day just to shop…pure Platinum!! I have a feeling that we will all be following Eric across the line next year….amazing inspiration!!

Dear Friends…I knew lots of people who were running.  People from my Georgetown/Acton Fitness Boot Camp were running…congratulations Mark, Lori, Sophie and Melody who all completed the run.  You are all an inspiration who I admire and respect so much for what you have done for yourselves, your families…your lives.  Amy, Hurricane Katrina and Maggie.  Without you I wouldn’t have been able to do it.  You held down the fort for me, supported me and encouraged me…thank you is not enough.  Tim, well…you know.

In the end, as great as the run was, as incredible the feeling of crossing the finish line felt, the people are what made this event a great memory.

Now, tell me who is in for next year? Relays for rookies, full 1/2 for veterans and any rookie who loves the challenge!! Are YOU up for it???

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