Monthly Archives: August 2012

6 Steps to AWESOME!

Posted on August 30, 2012 | 1 Comment

The wind down to the end of summer has officially started (inserted sobbing here).  I know for many people who the beginning of summer turns into a free for all. Decadent food, late nights, entertaining, skipping workouts, and on and on. Then lo and behold it is the fall and your pants don’t fit.

Being healthy and fit is a journey…peaks and valleys. If you read my blog regularly you know that I have cracked the weight loss code.  Yes, I cracked the.  It’s this real complex formula of eating real food and exercising on a consistent basis. Taaa-daaaa!!

I have found that for me to have an awesome day there are a few things that have to come together. If you put these 6 tactics into play, I bet that you will feel incredible.
Here they are:

1. Real food:  veggies, fruit, lean protein, healthy fats. No boxed or processed food. This one is a deal breaker.  You CANNOT out train a bad diet. You will feel soooo much better when you are nourished. I beg of you to stop making lame excuses why you can’t eat healthy…that’s getting old! Food can either harm or heal….you choose!

2. Exercise: you knew this one was coming, as if this wouldn’t be on the list! Exercise affects your mind, you all know that you get a bit squirrely when you don’t workout. Body…well, that’s easy, your body feels it and reacts *cough* tight pants *cough* Spirit you are in a much better spirit when you are not constantly worrying about those tight pants.

3. Sleep: we all need 7-ish hours, (I’m still working on this one) but I know that when I do get a good nights sleep that I can take on the world. During sleep your body repairs and recovers itself.  It needs that time to do allow to be your best, so off to bed early ok!

4.  Downtime: this goes with point #3 – everyone needs downtime. Time to regroup. Sitting in front of the tv is not downtime!! Unwind with a book or hit the hay early. When time allows for it, I love finding a quiet spot in the house and closing my eyes for 20 minutes. Cat naps are amazing!

5. Attitude: Your attitude affects everything, cup half full kind of thinking. If you start your day with a bad attitude good luck turning it around. Have an attitude of gratitude, be thankful for what you have and where you are in life–it could always be worse! Focus on what works, not what doesn’t. Life can be exciting…but that’s up to you!

6. Supplements: Yes, supplements…simmer down. I rely on my boot camp protein powder to help with recovery and provide energy. I also take vitamin C and Omega 3.  No supplement is a solution or magic pill…it is to aid with your current healthy lifestyle…thus why it’s called supplement… not replacement.

There you have it… 6 things that you know you should do, now start. Implement a few of these strategies and take note of how you feel and get back to me with your results!

The best news of all is YOU HAVE THE POWER TO CHANGE HOW YOU FEEL AND LOOK!!!

If you have any strategies that you use, please let us know and leave a comment below!!!

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Posted in Exercise, General, Nutrition

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No wonder people are confused about health and fitness

Posted on August 23, 2012 | Leave a comment

Over the last week I have read several articles about and a couple of studies about health and fitness. Specifically, diet and exercise were my primary focus.

The differences in the pieces that I have been reading are like night and day and it got me to thinking that because of the garbage that is out there, no wonder so many people are confused about the best ways to reach their health and fitness goals.

Hmmm… are you confused?

Diet

According to what I read, the best way to lose weight is through the foods you eat.  If you eat well-balanced meals, if you drink a shake, if you take these supplements you can lose weight.  You don’t need to even think about exercise while the pounds and inches just magically disappear.  Really?

Pills, potions and lotions

Exercise

According to several top researchers, all you need to do to lose weight is exercise.  Lift heavy weight, lift light weight lots of times.  Run for miles on a treadmill, take a yoga class, spin on a brass pole, air box.  These will guarantee rapid weight loss…so some people say.  Who cares about what you eat! In fact, eat lots of food and don’t worry about it being good and healthy food, just eat! Really?

Donut think so

The TRUTH

  1. No amount of exercise will make up for a crappy diet.  Food is fuel and if you are going to exercise, you have to re-fuel your body with the stuff.  You don’t put diesel fuel in a gas engine right? So why put crap in your body?
  2. Exercise builds and maintains lean muscle mass.  The muscles are where you will primarily burn energy (aka fat) when you are losing weight.  The more lean muscle mass, the more fat you can burn, so it stands to reason that by exercising you can burn more fat, faster.
  3. Your body is a genius at figuring out how to get by with what it has going for it.  Not enough food? It slows down metabolism and stores every bit of extra energy (fat) that it can to get by.
  4. Your body will adjust itself to your caloric intake so that it works with what is available and pretty soon, you’ll be putting on weight again (unless you starve yourself).
  5. Proper diet + Sensible Exercise = Health & Fitness

    This PLUS

This EQUALS

THIS!!

That’s it! There you go.  Confusion gone.  A proper diet is incredibly important for proper health and exercise is necessary to use that nutrition to make a better, stronger healthier you.

They go together, so forget the garbage about one or the other…the answer is both!

Oh and by the way… wonder what the reason “experts” have such different views?  That’s easy.

  • Food manufacturers and food product suppliers depend on you eating crappy food.  They have a vested interest in you eating more.
  • Gym facilities depend on you spending your money there but never walking through the doors.  They bank on that and lock you into contracts then if you do go there, introduce you to someone who texts their friends during your time and counts to 10 while looking at everyone but you!
  • Who do you think is funding the research that is skewed?

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Posted in Exercise, Nutrition

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Find your greatness

Posted on August 10, 2012 | 4 Comments
We’re in the final stretch of the Olympics and I still have Olympic fever. I will likely have withdrawal when the games are over.  I love that these games not only showcase international skill, talent, hard work, determination, dedication but they give us hope and motivation.
It makes us see the potential of who we could be when we commit ourselves to our goals. So many are stuck in the routine of life or the routine of excuses of why they can’t (exercise/eat healthy). The Olympics show us that you NEED to make your health a priority and that with commitment anything is possible.
Watch this video and listen to the words…really listen to them.
I want to give a shout out to the boot campers who showed up last night in the rain. I know it would’ve been easier to stay home, sit on the couch, relax, etc but you guys showed up.
Yes it rained, but it was just some rain-NBD (no big deal) You could’ve stayed home and stayed dry but instead you showed up and burned over 800cal. You made your health a priority–you kicked those excuses to the curb.  If you keep looking for excuses as to why you “can’t” you will NEVER achieve your goals.
So proud of you guys that tough it out in the rain, the heat, the cold and yes the snow. I think that its easier that we do it together -”we’re all in this together” cue High School Musical (http://www.youtube.com/watch?v=gbrbUfYSt0E)
So proud of our group–proud to be a part of your journey!!

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Posted in Inspiration

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Why you need an Olympic mentality for fitness.

Posted on August 8, 2012 | 2 Comments

Only the best compete here

Like so many people right now, I am glued to the Olympics.  My children have been subjected to the only thing on the TV is one sport or another.  My husband is in heaven since it means no reality shows on either.

I really love everything about the Olympics.  Athlete’s have to be at their best every time they show up.  They can’t take a minute off.  They can’t lose focus for a moment.  Everything about the last several years of their lives, if not their entire lives, has been in preparation for the moment on the Olympic stage.

Besides the sports, I also love watching the filler stories about the athlete’s themselves.  Their training, their diet, their commitment.  In Canada, we get all the coverage live (sorry NBC watcher’s) and they have had a doctor that explains what happens during an event in terms of the muscles, blood flow, lungs and how the incredible exertion of energy for the sports like rowing, cycling and running impact the body.  It’s really neat.

You don’t get these unless you have…

We can learn a lot from our Olympic athlete’s.

Goal setting

Every athlete has a goal.  It may be a personal best, a set qualifying time, or a podium finish. They set them, write them down, live them and don’t let anyone tell them they can’t do it.

Focus

Athletes’ keep their eyes on their goal in preparation and their focus is laser sharp during their event.  They don’t hear the crowds, negative people or get distracted by outside influence.  (Look no further than the men’s 100m and no one flinched when a bottle bounced on the ground just behind them while they were waiting in the blocks.)

Determination

The only thing that deters an athlete is a better one, but even then, they go out there knowing that on any given day, someone can fall, stumble or rise to the top.

Commitment

You won’t see an Olympian taking a day off of training because it’s too hot or too cold.  They won’t complain about not being able to see the latest movie or stay up to date with their favourite TV show.  They won’t be eating crap because they have a craving.  They are committed to being their best and they know that they have to be committed to everything that will help them get to their goal.

Desire

We all have a desire to be great in our own way and our own vocation.  The difference between most of us and the people who accomplish their goals is their desire.  But, all the desire in the world won’t mean anything unless you put commitment, determination, focus and goals where they belong…on the top of the podium.

You might not have the natural ability to be an Olympian or maybe you are just a little to old to be at the top of your athletic game, but when it comes to your fitness, you sure can have all the attributes above to achieve your potential.

Size, weight, strength or endurance are your goals to be had. Set them, focus there and don’t let anything or anyone deter you from reaching your goals.

Put yourself in the best position to achieve your own Olympic glory.

Position yourself to win.

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Posted in Inspiration

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No more excuses for skipping breakfast

Posted on August 1, 2012 | 2 Comments

Everyone struggles getting up in the morning and getting ready for their day. In a rush to get out the door so many people forget breakfast and then pick up something on their way.

Breakfast can be easy and healthy. It is called the most important meal of the day for a reason.

It is worth spending 5 minutes before you go to bed to have something ready for the next morning. I certainly think it is if you aren’t one of those people who can pop right out of bed bright and early.

If you really can’t spend a few minutes the night before getting your food organized then you really don’t want to achieve your goals! People who are fit and healthy put effort in…so put some effort in and make yourself a nice and yummy breakfast.

We need to think beyond the cereal box.

I start the day with a boot camp protein shake, because it is quick and the variety is endless. It buys me time to get my day started.

Here are a few of my favourite breakfast choices.

Protein Pancakes:

Banana Vanilla Protein Pancakes

Makes six large pancakes

Ingredients

  • 1 1/2 cup old fashioned oats(gluten free)
  • 1/2 scoop boot camp vanilla protein powder
  • 1/2 cup fat-free cottage cheese
  • 1  banana, mashed
  • 1/4 cup unsweetend almond milk1/4 teaspoon vanilla extract1 egg

Directions

  1. Heat pan or griddle to a low-medium heat and spray with cooking spray
  2. Combine all ingredients in a bowl and blend well
  3. Pour batter onto griddle and cook for approximately two minutes per side
Protein Pancakes or Waffles #2
  • 1/2 banana
  • 3 egg whites
  • 1/2 Tbs. Almond Milk
  • 2-3 scoops of boot camp protein
  • 1 tsp. Cinnamon

Mix all ingredients together in a bowl. Make sure to fully mash the banana so you get a smooth even consistency. Continue mixing the batter until bubble start to form. Spray your waffle iron with   non-stick cooking spray. Slowly pour the batter into the waffle iron until the mold is completely filled. Close the iron and cook on medium high heat for 3-5 minutes or until the outside of the waffle is golden brown from the edges of the waffle.

Boot Camp Frittata 

  • 3 tablespoons vegetable oil
  • 1 1/2 cups chopped zucchini
  • 1 1/2 cups chopped fresh mushrooms
  • 3/4 cup chopped onion
  • 3/4 cup chopped green bell pepper
  • 1 clove garlic, minced
  • 6 eggs, beaten
  • 1/4 cup unsweetened almond milk
  • 1 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • (use veggies you like)

Directions

  1. Preheat oven to 350 degrees F (175 degrees C). Lightly grease a 9×13 inch baking dish.
  2. In a large skillet or frying pan, heat oil over medium high heat. Add zucchini, mushrooms, onion, green pepper and garlic; saute until tender. Remove from heat and let cool slightly.
  3. In a large bowl, beat together the eggs and almond milk. Stir  sauteed vegetables. Season with salt and pepper. Mix well and pour into prepared baking dish.
  4. Bake in preheated oven for one hour, or until center is set. Serve hot or cold.
Variation:
  • *add in leftover meat–chopped
  • *for individual servings-pour mixture into muffin tin.
Boot Camp Breakfast Quinoa
 
Prepare the quinoa according to directions.

Prepare enough to last a few days.

Each morning you can prepare a bowl and the variety is endless, add unsweetened almond milk and warm up a bowl:

  • sprinkle with cinnamon and nutmeg
  • sprinkle with boot camp protein powder
  • top with sliced fresh fruit and almonds or walnuts

More Quick and easy breakfast ideas:

  • pemeal/turkey/chicken bacon with sliced tomatoes
  • scrambled eggs with salsa
  • poached eggs/hard boiled eggs with pemeal bacon
  • veggie omlette
  • scrambled eggs in a lettuce wrap with salsa
Start your day healthy and you will feel so much better!

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Posted in Nutrition

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