Monthly Archives: October 2011

Healthy Halloween Tips!

Posted on October 28, 2011 | 2 Comments

Halloween is a couple of days away and it can be a scary time…….a scary food time. My former fat girl self needs to practice a lot of restraint walking up and down the isles that are lined with candy. Not to mention when it comes to inspecting my children’s candy when they get home ;(

Here are a few tips that help me and my family make our way thru this scary calorie time.
1.) “Fun” size candy is not food and those little bars of sugar add up–so if you think one or two wont hurt–they will!
Take a look at these numbers:
Calories Fat(g) Sugar(g)
Snickers  - Calories 72 Fat(g) 4 Sugar (g) 7
Reese’s PB Cup – Calories 80 Fat(g) 4.5 Sugar (g) 7
Milky Way – Calories 76 Fat(g) 3 Sugar (g) 11
M&M’s – Calories 79 Fat(g) 4 Sugar (g) 12
KitKat – Calories 73 Fat(g) 4 Sugar (g) 7

That’s a lot of sugar in a one bite snack.  Too much fat for one mouthful and a lot of empty calories that do you no good! And those are the numbers for just one little tiny bite, and stop lying when you say you will just have one!! 

Think about this:

-2 “fun sized” chocolate bars will require a brisk walk for 50 minutes: Just for 2!
-20 pieces of candy corn will require you to run the stairs for 25 minutes! Is it worth it??
-3 “fun sized” chocolate bars? You will have to jog for 30 minutes!
2.)  Those pumpkin seeds!!! Clean,rinse and dry them.   Toss them with 1 tbsp extra virgin, cold pressed olive oil and mix with a sprinkle of sea salt or cinnamon (get creative–any spice/seasoning will do) and put them in a tray in the oven bake at 350 for 20mins. Delicious and good for you.

3.) Don’t give out candy at all.  The less that is around you, the less you will be tempted.  Give out stickers, pencils, spider rings, glow sticks.  There are a lot of options other than candy! (Just watch out for the eggs for being “those people”.)

4.) Pack up the candy and find an organization to you can donate it to.  There are agencies that take candy and ship it to soldiers overseas.  There are also some dentists that buy the candy from you.  Great options!!

5.) This is a learning/teaching experience for your kids—read this one carefully: THEY DO NOT NEED BAGS OF CANDY! Do you want them to battle their weight when they are older? Do you really want to deal with kids that are spinning out on sugar???  Here is another message.  Please be nice to your kids teachers. Teachers do not need kids that have lunch boxes filled with Halloween candy who are spinning out of control all day.

Make this Halloween different.

Please do not hang on to this candy for months—you or your family do not need it.  We have “Hazel the Halloween Witch that comes in and steals candy after 3 days (which gets rationed while the kids have it.) Then…off to the soldiers.

Healthy Halloween Recipes:

Baked Pumpkin Spice Oatmeal

1/2c rolled outs
1 cup water
1/4-1/2c pumpkin puree
2 tbsp of non fat cottage cheese or greek yogurt
1/4 tsp baking powder
dash of sea salt
1 tsp cinnamon 
1/2 tsp vanilla
-preheat over to 350
-combine all ingredients in an oven proof bowl-mix thoroughly
-bake for 30min

  • Pumpkin is low in fat and calories and contains anti-aging alpha-hydroxy acids (AHAs).
  • Cinnamon keeps your hunger at bay by stabilizing fluctuating blood sugar levels.
  • Nonfat cottage cheese/greek yogurt has 14-18 grams of  protein in a half cup serving.
  • Oats  soluble fiber and keep your heart healthy
Mint Monster Protein Shake

1 scoop of chocolate or vanilla boot camp protein powder
1/2 cup of unsweetened almond milk
1/2 cup water
1/2 tsp mint extract
1 handful of kale or spinach–makes it uber healthy and green!!!!
3-4 ice cubes (optional)

Mix, blend and enjoy


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Attitude check – Attitude of Gratitude

Posted on October 26, 2011 | 3 Comments

We had a great class last night!

We had stations set up throughout the school.

We used every bit of space that we could.

We were side shuffling/jack squatting in one particular hallway where there was a poster about having an “Attitude of Gratitude.” After seeing that poster, I was a tyrant!! Do you thing there was one excuse I was taking from the Boot Campers after seeing that?  Not a chance!

Back at Thanksgiving, I talked about having an attitude for gratitude but it really needs to be a daily message to yourself, your kids, your co-workers.  We have so much to be grateful for.

I said to the boot campers while they were jack squatting, “Be thankful that you are strong enough to attend boot camp.  Be grateful that you have a healthy body and are working towards an even healthier body!!”

So many people can’t do a jack squat or a push up or a lunge and we do it!  (Actually depending on the night, we do a lot of ‘em!)

We all know people who are suffering from some health condition like diabetes, asthma, heart disease or just being over weight and not physically able to exercise at the capacity in which you should.  Being over weight speeds up bad health issues.  It makes everything worse, including your attitude!!!

How many people do you know that are suffering from some kind of sickness/illness.  How many of those diseases could’ve been avoided if they would’ve taken care of their health?

When I say that I am proud of my Boot Campers, I mean it!! They show up each night and work hard. They invest their time to take care of their health so they can increase their odds of living long happy lives with their families.

Don’t be one of those people who does nothing about their health until there is a crisis. Be proactive not reactive, because one day delayed, could be one day too late.

I see people take better care of their cars then they do of their bodies and health.  I see people work 18 hours a day or running around to every practice and activity while neglecting their health.  One day they “wake up”,  30lbs over weight with diabetes, high cholesterol and high blood pressure.

Be grateful that you are in good health.  Adjust your attitude towards eating right and exercise.  Good, real food and exercise is a reward not a punishment.
You have a long life to live.  Don’t you want to do it pain-free and full of energy?  Start each day being thankful you are waking up and able to take on the day.  A great attitude is contagious–pay it forward!

Need a real adjustment? Check out this Attitude of Gratitude example.

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They Showed Up

Posted on October 21, 2011 | 1 Comment

When it was 100 degrees in the shade, your fellow boot campers sweated it out.

When it was cold, snowing or raining, your fellow boot campers bundled up and gave it their all.

When you skipped a boot camp class because you weren’t feeling it, your fellow boot campers showed up.

When you sat at the pool or patio, your fellow boot campers ran faster.

When you were too tired to show up, your fellow boot campers showed up and pushed themselves.

When you see your fellow boot campers losing weight/inches, running faster/farther, doing more push ups and squats; it’s because they didn’t make excuses, they showed up.

5 Beat the Mommy Belly Bloat Tips:

Avoid Gluten

Gluten that is found in wheat (as well as rye, oats and barley) which makes up the majority of the breads, cereals, crackers, etc. many of us eat way too much of it and often don’t realize it. It’s hard for your body to digest and can add to that bloated feeling as well as the bloated appearance right where you don’t want it.

There are now lots of gluten-free grains such as brown rice, quinoa, millet, buckwheat, spelt, rolled oats as well as gluten free products such as Ezekiel breads.  If you want a sure fire way to avoid gluten, stick to fresh produce, salads, veggies, fruit.

Chew, chew, chew

Scarfing down you meals is not only unpleasant for others to watch, you also take in too much air and force your digestive system to work overtime. Take your time, chew your food, enjoy your food and allow your body to digest your food.  Remember your parents telling you to chew your food once for each tooth in your mouth? There is an added benefit here as well.  Taking time to chew your food will give you the impression you are full faster and when it takes about 20 minutes for your brain to get the full message from your belly, every second counts to avoid over eating.

Avoid the Carbonated Drinks

Uhm…you are trying to avoid bloating.  Don’t fill your belly with bubbles. (And sugar, stuff that has NO nutritional value)

Water

“Oh yeah…here she goes again.  Water, water, water.” Yup, I am.  Ever chew on a high fibre anything?  It’s like saw dust.  It’s lacking moisture so get the benefit of fibre but help your digestive system out by putting good fluid in with it.

Flush it out

Already Bloated?

Here’s a fix: Peppermint.

I love peppermint for how it helps you relax and that includes your digestive system.  Water, lime and peppermint makes a great drink cold or as a hot tea.

Healthy Recipe: 

Healthy Hot Chocolate–Boot Camp Style!!

(2 variations)

I love this recipe.  Make it and let me know if you like it too!!

Ingredients
~ 1 scoop Chocolate Boot Camp Protein Powder
~ 1 Cup unsweetened Vanilla Almond Milk
~ Cinnamon
~ Vanilla extract

Directions

1. In a small sauce pan heat almond milk over low heat.

2. Slowly add Chocolate Boot Camp Protein using a wire whisk to mix

3. Add in Cinnamon and Vanilla Extract to Taste

4. Heat for a few minutes but do not bring to a boil

Option #2

1 package of sugar-free hot chocolate mix

1 scoop Chocolate Boot Camp Protein Powder

1.5 cups of boiling water

Mix/whisk well and add a splash of unsweetened almond milk

Enjoy!!

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What would you choose??

Posted on October 19, 2011 | 4 Comments

Four weeks ago a group of boot campers decided to challenge themselves and commit to their health by taking the “Boot Camp Challenge”.  Four weeks later and I am so happy to report that their results were FANTASTIC!

I am going to reveal a few of the secrets that helped them and all you have to do is read on to find out those secrets.

But before we move on, I just want to make sure we are all on the same page:

  • Fad diets don’t work!  Just because your co-workers aunt lost 15lbs on some crazy diet doesn’t mean it’s legit
  • Diet centres are staffed by people who have little idea about how your metabolism works, but are experts at marketing their product to you and grabbing your money.
  • Not eating will ruin your metabolism
  • Doing endless amounts of boring cardio will not get you to your goal and in fact may cause you to move away from your goal.
  • Excuses are excuses. They are not reasons. We are all busy

Here are some of the SECRETS that helped your fellow boot campers lose all of those inches.

  • They made an actual commitment
  • They listened to me, not their aunt, sister, mom, gabby neighbour
  • They showed up to boot camp–they turned any “excuses” of why they couldn’t into reasons of why they could
  • They asked questions-they interacted on our forum-they supported each other
  • They listened….did I mention that?!
  • They followed the plan
  • They did their food journals and took the feedback I gave them and applied it.
  • They leaned on the group for support and encouragement.

Choose to be healthy.

Choose to be fit.

Choose to have energy.

OR choose to stay and feel exactly where you are now. How’s that workin’ for ‘ya so far???

  •  When you can’t…I say CAN
  • When you say won’t…I say WILL
  • When you say it’s too hard…I say GOOD
  • When you say I quit…I say NO YOU DON’T
  • When you say no more…I say 50 MORE

It’s all about Determination, dedication and desire.

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Put up, or shut up

Posted on October 14, 2011 | 5 Comments

I have to come to a point in my career (life’s work) that I tell it like it is.

When I tell you that I have heard it all, I have.  I have heard every excuse or what some people will call “reasons”.

When you start to tell me why you can’t, I will tell you that I have heard it time and time again. It’s not that you can’t; it’s that you won’t.

What I find astounding is that so many of us women will focus so much on our superficial appearance, (make-up, hair colour, eye-brows, clothes), but we don’t give the real stuff a second thought.  How we look really affects how we feel. We cover up our imperfections or the things that we really aren’t happy with by hiding them, but, still keep choosing to have that muffin or Grande latte or any number of things that do nothing but perpetuate a vicious circle of fat in, hide the fat.

What is even more mind-blowing is that I have told you in the simplest terms how to get fit and shed those pounds.  Shed the pounds, fix your thinking, keep the pounds of properly and in a healthy way and you won’t need to hide the real you.

But; when you decide to eat that pizza or have that slice of cake you are doing so knowing that you are setting yourself back.

At that moment you are deciding that the cake is worth it, knowing full well that after you eat it you will hate yourself and when you have to get dressed for work in the morning you will be so mad that you had that cake or pizza. BUT you keep doing it; and doing it; and doing it.

  • Yes you do have the time to pack a lunch; you choose not to.
  • Yes, you can spare the 5 minutes to have breakfast; you choose not to.
  • Yes, you can say no to a drink with the ladies; you choose not to.

I’ve said it before; you are not a dog so don’t reward yourself with food. It’s fuel for your body…put the right fuel in.

To see a change you must make a change.  Start loving yourself enough to stop making excuses and start making the right decisions.

Oh yeah, and eating “healthy” during the day and eating junk with a wine chaser at night ruins your chance of success.

Here are some options.  What will you choose, it’s totally up to you:

  • Do you want a tight tummy or a jelly belly?
  • Do you want to feel like a hero or a zero? You are a role model to your family.
  • Do you want to kick ass or have your ass kicked? (sorry for being so blunt).

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Determination, Dedication, Desire and Disney

Posted on October 11, 2011 | 8 Comments

Last week I got to experience the thrill of going to Florida to enjoy one of my passions…running.  Yes, I know, running for some people is a four letter word, but to me it’s relaxing, mind clearing and great for your body in so many ways.

Sure, Florida seems like a long way to go for a run, but this wasn’t your normal running adventure.  I went to Walt Disney World to take part in the runDisney Wine and Dine Half Marathon!  That’s right, 13.1 miles or 21 kilometres of pure fun and excitement!

Sounds kind of funny to describe running the equivalent of the length of Manhattan Island as fun and exciting, but we are talking the magic of Disney and the experience of runDisney.

This is not the first time I have ventured to WDW to take part in a runDisney event and I can say each time has been better than the one before.  Even with a rough start to this weekend, I had a great time!

Did I mention I dropped  vacuum on my foot a few days before leaving? Yup, two broken toes and I was planning in running a half marathon.  I went to see my Chiropractor for a little TLC who suggested that my plantar fasciitis was really bad and I shouldn’t be running around the block, let alone around WDW.

Friday afternoon I went to the ESPN Wide World of Sports Complex for the fan expo and to register.  The set-up is great.  Product demo’s, training, seminars and experts at every turn to help everyone from the novice to the advanced runners, the weekend warriors to the hard-core roadrunners.

As I was leaving the expo, I started to feel a little queasy…which was quickly replaced by really queasy followed full blown, from the toes puking!  Yay, only 12 hours to go and I was worshiping at the porcelain altar.

By 7pm on Saturday night, I was on my way back to ESPN to line up for the 10pm start.  A little weaker, a little lighter, a little sore and a lot excited!

You see, there really is a magic feeling I get when I run.  It’s hard to explain, but I think back to when I was well over 200 pounds and I couldn’t run more than a few feet.  I couldn’t have dreamed of being able to run half a marathon.  I was a prisoner to my weight and my lack of health and fitness.  It seems like a lifetime ago but a day doesn’t go by when I don’t relish the joy and freedom that I have not being tied down by obesity.

So you can understand that not much would stop me from running…not broken toes, sore feet or food poisoning.

And Disney and runDisney put on a great show.  When you think you are a little tired, you see the Tree of Life.  When you’re legs are heavy, you see the Tower of Terror where gravity seems to disappear for a little while.  When your lungs are burning, you see the place where the magic of Fantasmic takes place.  Every step, there are voluntEARS clapping and shouting support and along the route your favourite Disney Characters are cheering you on.  Minnie, Daisy, Goofy, Pluto, Donald and of course Mickey!

The finish line was just outside Epcot and the cooling off walkway was into the park where I saw the best characters waiting for me…the 3 Bs and big Daddy!

How could I run with the triple play of toes, feet and vomit?  Determination, desire, dedication and Disney.

  • Determination to achieve a goal
  • Desire to finish what I started
  • Dedication to a lifestyle of health and fitness

Disney…there really is magic there.

I would be remiss if I didn’t give big congrats to some very special people:

To my fellow boot campers, Janice and Nikki and to my fellow WDW Moms Panelist, Mo. Congratulations for doing what you put your minds to.  I’m so proud of you!!

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Today I give thanks

Posted on October 10, 2011 | 6 Comments

Happy Thanksgiving Day Canada!

I just got back from a special holiday Boot Camp class.  It was a great group that all got together on this very busy day for one reason…to improve their lives!

For some participants it was their first class and for others a continuing pursuit of achieving their health and fitness goals.  For each and every one of you who attended…I give thanks.

Years ago, I would have been more concerned what tasty treats, desserts and fattening foods I could get my hands on.  Now, I am more concerned with ensuring that my family gets a wholesome meal that is balanced, pure, healthy and nutritious!  My family responds by eating well and eating great food that is good for them and doesn’t compromise their long-term, or short-term, health.  For that, I give thanks.

Today I will entertain my immediate family and some extended family members around a table celebrating all that we have to be thankful for.  For that I give thanks.

I have great health, a loving family and everyday I get to help other people realize their goals and achieve their health and fitness improvements.  For that, I give thanks.

I know that I am never tricked by slick advertising or creative marketing that tells me I need to buy the next fitness gadget or subscribe to a fad diet program because I have the best defence for their games…education.  For that, I give thanks.

Someday, governments and health organizations will recognize that the greatest challenge to our citizens today is obesity and obesity related disease and they will hold those that will trick and lie to us accountable for the damage they are doing in the name of making a quick buck.  For that, I will be thankful.

In the future, I know that obesity is something we will learn about from museums and history writings.  For that, I will give thanks.

Today, I give thanks for being able to bring you the truth about fitness in an ethical and accountable way that I know changes lives.

Today, I give thanks to every one of you who have turned their lives around for your self, your family and your loved ones.

Thank you.

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