Monthly Archives: August 2011

I Dare You!!

Posted on August 30, 2011 | 7 Comments

Sadly, we are into the last official week of summer.  It is getting darker earlier, the temperatures are starting to come down and the bbq’s and vacations are coming to an end for this season.

So how has summer treated you?  Or more to the point…how have you treated yourself?  It is time to shake off those summer pounds.  You know, the camping food, the adult beverages, the desserts, treat and indulgences?  Did I mention the adult beverages *ahem* *cough*

The Dare!! Are you up for it??  Read on (am I up for it)

I make sure that I ask every one of you to get out of your comfort zone.  So, to make sure that I walk the walk and talk the talk, I am offering to get out of my comfort zone.  I figure this is a great way to help you get out of your comfort zone!

So, here it is, your turn.  Dare me!!  Post a dare on the blog that you want me to try!  Sorry, “Do or do not, there is no try.” Words of wisdom from Master Yoda (my son is on a Star Wars kick right now).

Now simmer down, by a dare I mean nothing illegal and make it reasonable. I don’t think I could be ready for the Iron Man in  Hawaii next week…but I would go!!  And no you can’t dare me to eat a Big Mac, Whopper or anything else that I wouldn’t feed my dog. When I say dare, I mean something health and fitness oriented.

Now, if I can do this, you can do it.  So let’s do this together.  Whatch ya got for me? Ever thought, “I wonder if Carrie would……..”

This is about breaking free from any mental ties that are holding you back.  I want you to do this with me.  Who’s in?  Who’s in it to win it?

Recipe Alert:

Super Salsa-from our own Boot Camper Ronda

  • 10 Hothouse tomatoes (diced)
  • 4 Roma tomatoes (diced)
  • 1 Medium onion minced
  • 5-6 Garlic cloves (minced) (I use full bulb)
  • ½  Green pepper minced
  • 4 Jalapeno Peppers (seeds & all)
  • ½ tsp cumin (optional)  and oregano
  • 2 Tbsp lime juice
  • Olive oil (1-2 Tbsp or so)
  • Bit of Balsamic vinegar
  • 1-2 Tbsp minced fresh cilantro
  • Fresh parsley & basil leaves, minced
  • Coarse salt

Mince everything.  Put in bowl, in fridge, covered.  Good to make day before to marry flavours—SUPER FRESH & DELISH!!

A new salad option!!!  Kale Salad 

We can’t deny Kale’s health properties.  This will add some variety to your meals.

  • 1 large bunch of kale, shredded as small as possible
  • 1/3 cup of chopped dried fruits (optional) (avoid sugared)
  • 6 to 8 baby carrots-shredded
  • 1/2 avocado, sliced
  • 1 garlic clove, minced
  • 1 lemon, juiced
  • 1 to 2 tablespoons apple cider vinegar
  • 1 tablespoon olive oil-1 tablespoon walnut oil
  • 2 tablespoons pumpkin seeds or walnuts
  • Salt and pepper to taste

Place the kale in a bowl and add the lemon juice. Mix thoroughly and set aside for an hour. Remove kale and, by hand, press off extra lemon juice. Transfer the kale to a serving bowl and add the shredded carrots. In a small bowl, mix the apple cider and oils. Add the garlic and season to taste. Add the dressing to the kale and mix well. Divide among two plates. Top with the dried fruits, pumpkin seeds and serve immediately.

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Be Stronger Than Your Excuses

Posted on August 25, 2011 | Leave a comment

Stop blaming genetics, post pregnancy, your job, your family (aka kids schedule).
If you actually want to change your body, you need to suck it up.
Drop the donut and show up to workout!
If you don’t want to put the effort in, you lose the right to complain about where you are in relation to what you think about how you look and feel.

There are busier people than you that still manage to show up and workout.

It’s not how good you are, it’s about how good you want to be….

If getting fit & healthy is important to you, you will find a way, if not, you will find an excuse…..sound familiar?

This is not a question of CAN you reach your goals, but WILL you??

Take a look in the mirror and ask yourself;

  • Is this the body I want
  • Do I look as good as I can
  • What is stopping you from looking and feeling the way you want
  • Am I doing what it takes
  • What excuse is keeping me from reaching my goals

Many times when we ask ourselves the tough questions we can find the honest answers.  Once you have the answers inside yourself, do what it takes to make your goals a reality!

Be stronger than your excuses.

 

 

 

 

 

 

 

You have a choice: You can throw in the towel or you can use it to wipe the sweat off your face!!!!

*Image via Pinterest (here)

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Ten Tips for Tuesday…and a rockin’ cookie recipe

Posted on August 23, 2011 | 3 Comments
We all seem to battle issues that can effect our journey to the goals we have set for ourselves.  Sometimes the challenges we face are because we are tempted, other times because we just don’t have all the pieces of the puzzle and the picture just isn’t complete.
Here are 10 tips designed to help you on your journey.  Some are reminders for what you need to do and some are things you are more than likely doing that is causing you problems which you need to stop!
  1.  You need to watch your bad carb intake (get rid of the processed crap)
  2.  You need to be more active (boot camp style!)
  3.  You need to add muscle
  4.  You need to over come bad habits (or not develop new ones)*cough* alcohol *cough*
  5.  You are eating too much
  6.  You are not getting enough sleep
  7.  Cut the excuses.  Dial up your will power…be stronger than your excuses!
  8. You are taking in too much dairy
  9. You haven’t cleaned out your cupboards
  10. Show up to boot camp!  Follow the nutrition plan, enjoy the results.  Make it happen! 
Anytime I see a recipe that looks great and I support with I feel the need to pass it along.  Here is one of those great ones!! Sugar free – butter free cookies!

Peanut Butter & Banana Chocolate Chunk Cookies

I made yesterday and we sampled them at boot camp last night.

If you want these gluten-free, ensure you use gluten-free oats.

Preheat oven to 350˚F.

3 large, very ripe bananas
1/2 cup peanut butter, preferably all-natural (just peanuts), or almond butter
1/4 cup coconut oil or canola, olive oil or any healthy oil
1 tsp. vanilla extract
2 cups old-fashioned (large flake) or quick oats
1/3 cup unsweetened shredded coconut (optional)
1 tsp. baking powder
1/4 tsp. cinnamon
1/4 tsp. salt
1/2 cup chopped dark chocolate or chocolate chips(optional!!!!)

In a large bowl mash the bananas with the peanut butter, oil and vanilla. In another bowl stir together the oats, coconut, baking powder, cinnamon and salt. Add the dry ingredients to the wet ingredients along with the chocolate and stir until combined.

Drop spoonfuls of dough onto a parchment and bake for 12-14 minutes, until just set. Makes about 2 1/2 dozen cookies.

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What’s in a challenge?

Posted on August 19, 2011 | 4 Comments

There are so many different challenges out there now-a-days in the health and fitness industry.  Body transforming, weight loss, marathon exercise sessions. Drink this, lose that, eat this for a month.

The reality is I think those are pretty much gimmicks.  They don’t teach you anything and in the end, usually leave you with a lighter wallet and often once you are done with the challenge, a few months later you’ll be worse than when you started.

Now, I’m not against challenges at all.  In fact I think that they can be great and are often the difference between success and failure.  The key to a great challenge is what it does for you.  I’ve run many different challenges with my clients and my boot campers. The challenges I run are always based on a personal challenge.

The first challenge I always introduce to my clients is the challenge to show up and bring it!  It takes guts to show up day in and day out.  Life gets in the way.  Work, activities, social gatherings, etc.  We make choices and prioritize things that suit our needs.  When clients come to me with their wants and needs, they get a challenge in return.  I challenge them to make a commitment to themselves.

Its easy to mail it in with everything you do.  It’s a challenge to do your best every time with everything you do.  At boot camp, going through the motions and giving minimal effort is not a challenge.  Doing all the movements the best you can, giving a sprint extra effort or doing two more push-ups when you think you’ve done all you can already…challenges.

Challenging yourself means digging deep and giving it your all.  It means doing what you think is tough and making it easy.  A challenge means you are stretching beyond your comfort level and doing what it takes to get the job done.

This week at boot camp I created a challenge to show everyone first hand what they could do.  Every session this week we’ve run this timed challenge and all I’ve asked is that they do their very best, improve on their previous time and give it all they’ve got.  The result?  Every person has improved their time and are finding it easier to complete.  They all love it (and probably hate it a little too), but they are killing it!

They are challenging themselves without buying some crap potion or lotion.  They are setting personal goals and achieving them.  They are improving themselves in ways that they probably didn’t think was possible.

So what’s in a challenge?

Success.

 

 

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Healthy food choices

Posted on August 17, 2011 | 1 Comment

Well, it’s the middle of August and BTS is just around the corner.  BTS? (Back to school).

I don’t know what it’s like in your house, but I know in mine the school lunches are a mixed bag or love and hate.  I love putting great healthy meals together for them…I hate doing it day in and day out, times 3 children.  You start to lose options after October and it feels like you’re putting the same things in every day.

So, to help prepare you for the inevitable, “Mom, I don’t like that, or why can’t I have those?” I thought I would offer some options and what we do in our house to give you some help in good choices for your little ones.

Oh, and I know the pre-packaged, prepared with preservatives, probably not real food options are real easy and save time, but try to avoid these for obvious reasons.

Fruit cocktail in heavy syrup or Fruit?

Choose Fruit

Why: Fruit is nature’s candy! It is an excellent source of antioxidants, vitamins and minerals.  Fruit is an essential part of any healthy diet. However, any fruit canned in syrup adds sugar that you don’t need or want + I don’t think it even tastes like fruit once you destroy it. A ½ cup serving of syrupy fruit cocktail contains 24g of carbohydrate and 23g of sugar. (Think of the teachers for goodness sake…20 kids times 23 grams of sugar = ARGHH)

Craisins, raisins or other dried fruit?

Choose Raisins

Why: Craisins, while sounding exotic and daring, are just sugar-coated dried cranberries and sunflower oil(crazy!). Need I say more?   As far as dried fruit goes, raisins are about the best.  Just like regular fruit as far as nutrition goes, but punched into a tiny little container.  Other dried fruit options are numerous, but beware honey or sugar-coated.  Secret tip…frozen green grapes!! Awesomeness

Pasta Salad or egg salad

Choose: Egg Salad

Why: Pasta salad, even healthier option pasta, is still just carbohydrates (sugar) which will just get stored as fat. Eggs are a good combination of protein, carbohydrates, minerals and if you use Olive Oil Mayo, you get a healthy fat! Egg salad is quick & easy to make.

More next week to help you prepare!!

 

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6 “Time for Fitness” Tips

Posted on August 15, 2011 | Leave a comment

Guest Post by Sharon DeVellis

I work, take care of my kids, volunteer at the school.  I clean the house, cook the meals and juggle my schedule with a husband who works six days a week.

Basically, I’m like a lot of moms out there: exhausted.

And up until four months ago, I was drifting down the path of becoming a complete and utter sloth.

Although I had been physical in the past, it all sort of went to crap near the end of 2009.  I ran a 15 k race in August ‘09 and the next day stopped doing any sort of exercise.  Period.  2010 continued on this way and although there were half-hearted attempts to exercise again, that’s all they were – half-hearted.  It was like someone had flipped a switch and I had stopped caring about myself.

Then, after watching the 2010 Winter Olympics, my elementary aged son showed interest in speed skating and although I wasn’t thrilled about the prospect of strapping razor-sharp blades to his feet so he could race around a rink at high speeds, I signed him up.

I had watched speed skating on t.v. before but it was after taking my son to his first speed skating meet and seeing the older kids who could skate 500 m in under 50 seconds that I was completely and utterly captivated.  The following week I signed up for the Master’s classes at my local arena (Master’s being code word for ‘old’) and they let me join up for the last ten classes of the season.

Even though I had only skated 3 times in the past 12 years, after one class I was completely hooked.  But it became abundantly clear if I was to be any good at all, I’d need to start exercising again.  My cardio was crap, I lacked leg strength and my core was like a big bowl full of jello.

The classes are now over for the summer and I’m already signed up for the fall session.  In the meantime, I’ve dedicated my time to working on my fitness so I can start the new season not sucking.

But the fact remains…I’m just like you.  I’m a mom who wants to be healthy but doesn’t always enjoy working out.  And I’m still working, taking care of the kids, volunteering, cooking, cleaning and juggling.  So how do I fit in time for fitness?

1) Make Time:  There are a million different excuses not to exercise. I’ve used almost every single one at one point or another.  But the truth is you simply have to make the time.  Whether it’s getting up 30 minutes earlier or a quick ten minute workout after work, fitting in fitness is always doable. The only thing that’s holding you back is you.

2) Working Out When You Feel Like Crap Will Make You Feel Better:  We all have days where we feel like crap whether it’s from lack of sleep, an emotional day, PMS, stress or the multitude of other things life can throw our way.  Those are the days it’s easiest to say ‘screw it’ but the irony is those are the days when you’ll most benefit from a workout.

3) All Workouts Don’t Have To Be Equal:  I used to think that if I wasn’t running 10 k or doing 100 sit ups, I wouldn’t even bother.  Now I go in with the mindset of “if all I can fit in is ten minutes” then that’s what I’ll do.  But damn if I won’t make it count.

4) Make The Most Of The Time You Do Have:  We’ve all seen the people at the gym lifting weights while chatting or hunched over the stair climber while reading a magazine.  One of the best lessons I’ve learned is to focus while I’m working out. Concentrate on the muscles you’re working when lifting weights, focus on your movement when running.  It will make a big difference in the benefits you receive in your workouts.  Looking at pictures of stars with cellulite while on the treadmill may be fun but it’ll do nothing to get rid of your own.

5) Involve Your Kids:  I can’t always fit in my fitness when my kids are at school and they’re still young enough that they need supervision so working out in the basement while they’re running free isn’t an option either.  On those days, I incorporate the kids into my working out.  We’ll make a trip to the park with them riding bikes and me running or we’ll all go roller blading.  When they were younger, I’d get out the stroller and walk.   And never under-estimate the power of the television.  You can fit in a whole ‘lotta push ups, sit ups, squats and lunges during an episode of Sponge Bob Square Pants.

6) Find A Routine That Works For You:  I’ve never really enjoyed distance running.  I’ll do it as a means to an end but I don’t get the satisfaction out of running 5 or 10 k so many people do so I’ve stopped forcing myself to do things I don’t like and now focus on what I do like.  Instead of running for 25 minutes, I’ll do 25 minutes of sprints – 1 minute of fast running, 1 minute of a slow jog.  While I don’t like aerobics, I love the stair training class I found through our local Parks and Rec.  By incorporating things you enjoy, you’ll be more likely to do them.

Most of all, remember that you are important.  It’s easy to put ourselves last while we take care of everyone else, but we can’t really do that if we aren’t taking care of ourselves too.  Being a mom is cool.  But being a mom who’s healthy and fulfilled is even cooler.

Sharon DeVellis is a mother, wife, writer and editor.  You can read about the deep, dark, grammatically incorrect intimate details of her life at The Inside Scoop or how she decided to become a speed skater at the age of 41 at Speed Skating Mom  and follow Sharon on Twitter

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Eat for the Body you want….not the body you have.

Posted on August 10, 2011 | 3 Comments

Food, food, oh wonderfully delicious nutritious food.  Well, not always nutritious…. right????!!!!

The most common / frequent questions I get asked pertain to food.

ALPO Alley

Junk food seems to have a death grip on people.  By junk food, I mean all of that processed, high fat, high sugar food-that makes you weak in the knees, round in the belly and flabby all over.

If fat loss is your goal then you have to change your eating.  End of story.

You can just poke around with “healthy” eating.  You can’t have the odd salad and consider your nutrition healthy.

You cannot out train a bad diet.  That simply means, unless you have the time to commit several hours per day, working out at an intense level you cannot eat junk.

If you are making excuses about why you went off the wagon or why you choose to eat poorly, you won’t get to your goal.  It really is that simple.

You know what I am talking about.  You’ve probably heard them yourself.  Here’s a couple of the frequent excuses:

  • My family came over, we had to order pizza or takeout
  • We were on vacation
  • My family doesn’t like “healthy” food (**cough* that’s your fault)
  • I was at a friend’s house, I had to eat what I was served

and the #1 reason…

  • I don’t have time to make healthy meals…whatever!

The list goes on and on.

I can put together a ton of different meal plans for you, but if you don’t bother to follow them then I can’t help and neither can anyone else (ethically and safely).

Be real; take responsibility for your actions or more specifically, your hand to mouth action and your physical inaction.

Please believe me.  Please listen to me.  I have lost over 200lbs – the only way to lose fat is to eat real food (vegetables, lean protein, non processed carbs) and to exercise.

Answer these questions:

  • Do you want a lean body?
  • Do you want to be in your goal size?
  • Do you want to have energy and not be sluggish?
  • Do you want a long and healthy life?

If you answered “yes” to those questions, THEN EAT REAL FOOD.  EAT FOR THE BODY YOU WANT

It’s only as hard as you choose make it.

Protein Shake Contest WINNER!!!!

I was so happy to see all of the creations everyone came up with!!

It was really tough to choose and it was really close.

 

 

Sheri’s Frozen Chai  Latt’EH (Canadian style)

  • 4oz strong brewed chai tea (from tea bag) chilled or room temperature (if you don’t have chai tea, you can use regular tea and use more of the spices below
  • 1 frozen banana (optional)
  • 1 scoop of vanilla boot camp protein powder
  • couple of dashes of what you like: cinnamon, ground ginger, nutmeg, pumpkin spice, ice cubes

Blend and enjoy!!

Thanks again for everyone who took the time to put your recipes together.  My family and I had a lot of fun taste-testing your entries!

 

 

 

 

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7 Habits of Highly Successful Boot Campers

Posted on August 5, 2011 | Leave a comment

I’ll admit that I am no Stephen Covey, but this is a list of the seven things that I have found to not only be beneficial for me and my family, but these are the common characteristics that my most successful clients and boot campers all share.

Start today and keep going until these are the new habits for your life.  Committing to these simple steps, will make it easier to embrace any change in your life.

Have a great weekend everyone!

1. Get quality sleep

As you’ve heard it said many times before, it is important for an adult to get quality sleep between 7-9 hours a night. Structure your day so that you will be able to wind down prior to your bedtime and have that quality sleep your body needs and deserves.

The earlier you have to get up, the earlier you need to go to bed. It’s a great way to rest from the stress of the previous day, and re-energize for the upcoming day.

2. Surround yourself with people who encourage you 

As typical human beings we tend to be very hard on ourselves. We are our toughest critics. The last thing we need to is spend time with people who are critical toward us. It erodes at your self-esteem, and is unhealthy. Spend time with people who see you and value you for who you are. They end up becoming “wind beneath your wings,” and truly making you feel as though you can accomplish anything.

3. Exercise regularly

Exercise raises your serotonin levels (the “happy” hormones). It gives you confidence when you overcome physical challenges. It also gives you a sense of accomplishment and it’s a way of telling yourself, “I value you.” Exercising sends you a message that you are worth taking the time out for yourself to make your body and mind healthier and stronger.

4. Eat a clean, healthy diet

Eating a clean, healthy diet is another way of sending the message to yourself that you value yourself enough to feed your body only the best. Avoid processed foods. Focus on foods that are fresh, like vegetables and fruits, whole grains, and lean proteins. Remember to avoid the salt and sugar. A healthy diet keeps your hormones in balance, and makes for a healthier, happier, more confident YOU!

5. Finish what you start 

Something motivated you to start that project, whether it’s the demand of the boss at work, or the need to freshen up your home. It could also be an exercise program. Once you find the motivation to start something, realize there will be obstacles that may get in your way. Each time you overcome that obstacle, you develop a deeper sense of accomplishment, which fuels your self-esteem. It is a great feeling to start something, and it’s an incredible feeling to finish it. Cross your finish line!

6. Eliminate “can’t” and “but” from your vocabulary

Those obstacles that can get in your way when working toward a goal, typically come from a lot of self statements that begin with “can’t” and “but.” Take a day to just catch yourself, and note how many times you use those two self-defeating words. The next day, turn those two words into “can,” and completely eliminate “but” from your vocabulary. No excuses… you CAN do anything you truly set your mind to! As you accomplish those goals that you CAN accomplish, your self-esteem will sky-rocket.

7. Focus on your personal gifts 

All of us were created with unique gifts. We ALL have something we are really good at. Get in touch with your gift, and focus on that in your day-to-day living. Sometimes we get caught up in comparing ourselves to others, and if they happen to be better at us at something it erodes our self-esteem. You are your own unique you. Find what makes you special and zone in on that. As you focus in on what you are naturally good at, again, your self-esteem will sky-rocket! You will feel happier and more productive in your life!

Everyday is a gift. Use that gift to its greatest potential!

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What do you want?

Posted on August 3, 2011 | Leave a comment

I’m willing to bet that if I asked you how to lose weight most of you could come up with fairly good answers to generally hit the point.

If I asked you what you could do to get fit, a lot of you could tell me at least three things you could do to improve your fitness levels.

How about if I said tell me how to improve your overall health, there would be dozens of answers that would be pretty accurate.

So, if I am confident that you could tell me what it would take to have an improved health and fitness outlook and better results for yourself, why aren’t you where you want to be?

Here’s what I think is the answer: We just don’t stay motivated long enough to achieve our goals.  We just can’t seem to make the commitment to continue to achieve our goals.  That’s just crazy!

We want something and we want it in many cases very badly, but we don’t stick with it long enough to achieve it. Why is that?

The answer comes down to having the desire and knowing WHY you’re doing it. As human beings we will do anything, sometimes some flat-out crazy things, just to get what we want. But it’s only when we want it enough and know why we want it that we’ll do that crazy stuff.

Another name for this is goal setting.  I’ve talked about this many times before.

Set your goals (wants).  Determine what your action plan is to meet your goals.  This can be done by simply asking yourself some pointed questions.

What do I want? – GOAL

When do I want it? – TIME STAMP

What am I willing to do to achieve it? ACTION

Your answer to the final question should include, am I willing to do a, b, c in order to get to x, y, z?

If you quit the journey before you get to your goal, then it really didn’t mean that much to you.  So many people say things like I need to lese weight.  I wish my clothes fit better. I want to feel better.  I want to look better.

So stop wanting and wishing.  Set your goals, keep your eyes on the prize and when you will arrive there. Most importantly,  don’t quit.

Yes, it’s cliche’, but fitness is a lifelong pursuit, not a destination.  Get started right now, today…not when the time, weather, situation or whatever is right.  There will never be a “right” time.  So push procrastination aside and get busy starting today!

 

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