Category Archives: Exercise

Getting ready for Christmas!

Posted on November 2, 2011 | 2 Comments

It used to be that the real indication that Christmas was just around the corner was the day after Hallowe’en when you walked into your favourite store and all the candy was on sale to make room for the massive displays of Santa Clause and all the fixins’.

In the States, it was two days after Thanksgiving (2 because they needed one day to do massive post Turkey Day sales).

Now, it seems the day after Labour Day we start to see the signs of the season that is coming.

I love the holiday season.  I hate what it represents to so many people; Eating Season has begun!  Weight gain season is upon us.  For the next two months we will be bombarded with cakes, cookies, sauces and booze.  Candy, treats, loafs and all sorts of food that normally we would never eat, but for some reason, we celebrate the season with an over indulgence.

So lets prepare properly for what we about to be bombarded with.  We all work so hard to maintain our weight or in the best goal centred situation, lose weight all year long, that a little pre-planning can go a long way to remain in control.

Nutrition

Food is meant to be energy for the body.  The better the food we choose, the better the energy production is.  Garbage in, garbage out.  Eat sensibly and responsibly.  It’s just food! No matter how good it tastes, it doesn’t look good on your hips and thighs.

Tips:

Self control: Eat how you normally would.  Don’t over-eat and don’t use the season as an excuse to sneak the extra treats or sample every offering that is available.

Buffets and pot lucks: Go for the good stuff first. Have a plate of veggies, greens, healthy salads, light dressings.  Clean your plate, wait 10 to 15 minutes before going for the second plate full.  You might find that you’re satisfied with that and not need to eat more than you should.  Even better…one plate that includes your greens, veggies, lean protein and other healthy choices.  Unless you are a power athlete, you don’t need more than that so stop! Don’t just eat it because it’s available.

Drinks: Water it up! The more the merrier.  Enjoy nature’s goodness.  The seasonal specialties are calorie and fat monsters! Green tea, clear liquids are good choices.  If egg nog was really that good, wouldn’t it be available all year long? –

Treats: They are everywhere and they look so good.  But most taste the same year to year.  So is there a need to try them all? NO!  How about commit to a one-treat budget. Try one treat that you’ve never had before or enjoy your absolute favourite and savour it.  Then you can say…been there, done that.

Exercise

Don’t use the season as an excuse to let go of your good exercise efforts.  Yes, it’s a busy time of the year.  But everyday still includes 24 hours. Its how you spend, budget and allocate your 24 hours.  Block off time on your calendar everyday to commit to your health.  It’s more important now than ever.  You want to keep your immune system at its peak, which is helped with regular exercise.

Make sure you continue to commit to your Boot Camp, personal training or personal exercise time.  We’re all busy; at least we can be together and maximize our time.

Walk: Make sure that you don’t take short cuts.  Use the stairs, or the elevators or escalators. Voluntarily look for the parking spots far from entrances to where you are going.  Its faster and better for your health.

Sleep: Make sure you are getting enough rest.  This is when your body repairs itself, rejuvenates and protects you, so include adequate sleep to maintain great health throughout the season.

The hoiday season does not have to be a time to gain weight or sabotage your efforts from the rest of the year.  Wouldn’t it be great on January 1st, 2012 to not include “Lose Wieght” as your resolution?

Some good planning and common sense can have you losing weight this season.  Do it!

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The Halloween Hangover

Posted on November 1, 2011 | 1 Comment

So…….how’d ya do???

Did you stay strong and resist the urge to tear into those bite size candies? Or did you buckle and eat your body weight in “fun” size candy??

Did you wake up this morning and while getting dressed start saying (or screaming) WHY…WHY DID I EAT ALL OF THAT CANDY??

If you are suffering a chocolate hangover you need to re-group; dump the candy and say no to your candy pushing co-workers who are trying to unload their candy.

Did you read my last email?  3 fun size pieces of candy will cost you 20 minutes of jogging!  Do the math: You had a couple before trick or treating + a couple during trick or treating + a few more during the sorting process x the number of kids you have equals…A LOT OF BOOT CAMP TO BURN THAT CHOCOLATE OFF

I know the internal conversation you had with yourself….”oooohhh that kind is my favourite” or “I will just have this one!” Bet you said this “Well, I have had so many what’s one more?!”

I see so many of you that work soooo hard at boot camp but then you tell me that you had wings, wine, candy, (or insert whatever bad food here) and you wonder why you are not losing weight.  The reason is simple!  You keep sabotaging yourself!!!! When you come to boot camp and bring your A game, give it your all, you are burning the crap that you ate that day.  You never get to that stored fat.  Think about that!  All your work is to just maintain.

So if you start your day with a latte, then have a muffin add a bagel and some pasta for dinner, you come to boot camp and you might burn through half of those calories.  You don’t burn the stuff you want to get rid of off of your thighs, tummy or backside, BUT you keep doing it.  Why?? You are choosing food, junk food, you are letting the food control you.

IT ALL STOPS TODAY………..

Make the commitment to change your eating habits, dump the junk, drink the water that you need and exercise!!!!

Halloween is over and it likely was a scary night with all of the reckless eating but onwards my friends……

Candy is not your friend.  I am…so start listening to me!!!

Halloween Hangover remedy:

LOTS of water–eat real food, (lean protein, veggies) and get moving (show up to boot camp).

We have 7 weeks until Christmas…..that means a lot of parties, dinners, get-together, cakes, cookies, drinks, it means you need to pull it together!!  No maintaining through that! That is the recipe for waistline disaster.

Starting NOW it’s game on.  No more fooling around.  No more making excuses why you can’t.  No more giving in to food weaknesses.  No more nonsense.

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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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Determination, Dedication, Desire and Disney

Posted on October 11, 2011 | 7 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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Stretching Exercises: 6 Stretching Exercises You Can Do Anywhere

Posted on September 19, 2011 | Leave a comment

Here is a post that I recently wrote for Every Thing Mom. Hope you enjoy it!

Snap, crackle, pop…..no I am not going to talk about breakfast cereal but perhaps the noises you might hear when you get out of bed in the morning.  So many people wake up stiff, achy, and sore.  I have great news!  Some, if not a lot, of your pain could be alleviated if you commit some time to stretching exercises.

 

Stretching Exercises: 6 Stretching Exercises You Can Do Anywhere

We are all strapped for time and by the end of your workout you need to jet home or go to work and you bypass the stretching exercises.  Mistake…big mistake!  Feeling the stiff muscles, soreness and tight body the next day is a good reminder that stretching exercises are as vital to your exercise program as the exercise itself.

The benefits to incorporating stretching exercises into your routine:

  • It makes muscles longer and leaner, who doesn’t want that???  This gives them better range of motion and better flexibility, which will equal a better workout!!!
  • Your muscles won’t feel as sore after a hard workout
  • It improves circulation
  • It reduces stress and muscle tension
  • It reduces your risk of injury

 

A few things to keep in mind with stretching exercises:

 

  • Never bounce.  Our high school gym teachers were wrong! Bouncing increases the risk to tears and strains.
  • Use static stretching.
  • Stretching should never, ever be painful. Pushing a muscle beyond the point of comfort will cause it to rebel and become less flexible. Instead, go to the point where you feel a gentle stretch, take a few breaths and let your muscle settle in, then go a little deeper and take a few more breaths.
  • Each static stretch should last at least 20 to 30 seconds to get the most out of it (focus on how it’s feeling and you won’t get bored).
  • Relaxation is also a part of a stretching exercises, so breathe and relax
  • This one is sad but true – the older we get, it becomes more important for us to stretch. But those of you in your 20s should keep this in mind: if you stretch a lot now, you will be in far better shape in a couple of decades. Consider stretching an investment in your future health, just as college was an investment in your future career.

 

It’s great to stretch throughout the day, especially when you’ve been sitting or standing for long periods of time. Stretching exercises will reward you with more fluid, mobile movements and less morning stiffness.

 

Mobility is your independence.  Be the active, healthy person you want to be!!

 

Here are 6 stretching exercises that will be helpful for any age, any fitness level and can be done anywhere:

 

1. Cross shoulder stretch
Stand up straight, with knees slightly bent. Place feet hip distance apart. Make sure toes are pointing forward. Keep shoulders even as you complete this stretch. Bend right arm at elbow joint, extend arm across chest. Place left hand on the right elbow to gently support the arm during this stretch. Feel the stretch in your right arm and shoulder. Inhale (breathe in) through your nose, and exhale (breathe out) through your mouth, as you complete this stretch. Hold the stretch. Repeat this stretch on opposite side, using right hand to stretch left arm and shoulder.

 

2. Triceps stretch
Stand up straight, with knees slightly bent. Place your feet hip distance apart. Make sure toes are pointing forward. Keep shoulders even as you complete this stretch. Bend right arm at elbow joint, lift arm next to your head. Position right fingers so they touch the shoulder blade area. Place left arm across top of head, and place left hand on the right elbow to gently support the arm during this stretch. Feel the stretch in your right triceps. Inhale (breathe in) through your nose, and exhale (breathe out) through your mouth, as you complete this stretch. Hold stretch. Repeat this stretch on the opposite side, using right hand to stretch left triceps.

 

3. Chest Stretch
Stand up straight, with knees slightly bent. Place your feet hip distance apart. Make sure toes are pointing forward. Keep shoulders even as you complete this stretch. Place arms behind your back. Clasp your hands together, extending your arms behind your back and hold this position. Feel the stretch in your chest. Inhale (breathe in) through your nose, and exhale (breathe out) through your mouth, as you complete this stretch. Hold stretch.

 

4. Quadriceps stretch
Stand facing a wall, about 1 foot away from it. Keep yourself up by putting your right hand against the wall. Raise your left leg behind you and grab your foot with your left hand. Pull your heel slightly up toward your bottom, stretching the muscles in the front of your left thigh for 20 seconds. Keep your thighs close together to keep your knee aligned and stretch effective. Repeat the stretch with your right leg.

 

5. Hamstring stretch
Lie down with your back flat on the floor, with both of your knees bent. Place your feet flat on the floor, about 6 inches apart. Bend your right knee up to your chest and hold onto your right thigh with both hands placed behind your knee. Slowly straighten your right leg, feeling slight stretching in the back of your leg. Hold the stretch for 20 seconds, and then repeat the stretch with your left leg.

 

6. Calf stretch
Stand facing a wall, about 2 feet away from it. Keeping your heels flat and your back straight, lean forward and press your hands and forehead to the wall. Make sure your knee does not move forward of your ankle. Do this slowly. You should feel stretching in the muscles in the back of your lower legs, above your heels. If you need a bigger stretch, move your back farther away from the wall. Hold this position for 20 seconds and then relax. Repeat!

To see the original post, click here.

 

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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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Hot weather…an excuse to skip workouts?

Posted on July 25, 2011 | Leave a comment

"It was how hot??"

I am absolutely loving this weather.  The hotter the better.  My kids are loving it, my husband said that this morning it felt kind of chilly when it was 20 degrees out.  (That’s awesome!!).

The hot weather is great…BUT, it requires that when you’re exercising, you need to adjust what you are doing to protect yourself.  Don’t worry, hot weather work outs actually have some great advantages but I need to make you aware of some of the draw backs as well.

Exercising in the heat is a catalyst to improving your fitness and exercise tolerance.  It builds your bodies ‘self protective’ systems to heat tolerance making heat comfort easier.  As you become more accustomed to hot workouts, you end up insulating yourself from heat related risk as you age.

  • You increase blood volume
  • Improve cooling
  • Naturally detoxify through sweat
  • Improve circulation

Heat adaptation occurs fairly quickly and even after one week of exercise in heat your body says, “Hey thanks…I needed that!” Aerobic fitness sees the most benefit with heat tolerance.  So, no crying about the heat…”There’s no crying at Boot Camp”.

OK, so there are the benefits…now here is the protection.

This is what does your body good!

WATER, CLEAR FLUIDS, ‘WET’ FOODS.  Bottom line, you have to intake larger volumes of water to offset the loss of fluids that will occur from exercising in the heat.  I always recommend lots of fluids but now it is even more important.  Drinking water when you are thirsty is necessary, but you should never get to the point of being thirsty.  Thirst is one of the symptoms of dehydration…very bad.  You should never allow yourself to get that low on fluids in your body.  Other symptoms of dehydration are:

  • Thirst
  • Loss of Appetite
  • Dry Skin
  • Skin Flushing
  • Dark Colored Urine
  • Dry Mouth
  • Fatigue or Weakness
  • Chills
  • Head Rushes
  • Light headed

Protect yourself and enjoy exercising in the heat.

Never use heat as an excuse not to exercise…unless its just ridiculous heat, like Arizona in the summer.  But then I’ll let you know not to do it. Warmer weather doesn’t mean you shouldn’t show up to Boot Camp, it means you should show up!

Never confuse the heat of the great outdoors and the benefits of fresh air workouts to some programs that box you into a room, crank up the heat which turns into a biological pool of yuck that you’re in!

“HOT BOOT CAMP RULES.”

Here is a great summer recipe that my family loves (all year-long)

Summer Bean Salad

  • 1 head of romaine lettuce, chopped
  • 1 can mixed beans, drained and rinsed
  • 
1 large red tomato, chopped
  • 
2 green onions, chopped
  • 
4 tbsp crumbled goat or feta cheese

Toss with extra virgin olive oil and vinegar (balsamic is an option), squeeze of fresh lemon garnish with some black olives (optional).

Don’t forget…our amazing smoothie recipe contest is going on.

I know so many of you have been making so many incredible protein smoothies recipes.  So time to get creative….we are having a protein shake contest.

Submit your recipes and we will narrow it down to the top three recipes.  We have some incredible prizes up for grabs!!

So head into your test kitchen, pull out the blender and get mixing.

All entries need to be submitted by July 31st.

Be creative!!! Here is an example to get you thinking about what you can do!!

Re-Cap

  1. Create your favourite smoothie recipe
  2. Share it with me by clicking here: Smoothie Contest
  3. WIN!! 

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Get Sexy For Summer

Posted on July 5, 2011 | Leave a comment

(This post by me first appeared on the Yummy Mummy Club site)

Finally! I think we can safely say that summer has arrived. The sun is staying out longer, the temperature is getting warmer every day and the calendar says the little ones are going to be home all day long in just a couple of weeks! Sorry about that last part, I’m trying to get myself psyched up for it.

The best parts about summer are sometimes the scariest for people. (Back to the  kids home all day long). I’m talking about less clothing. Shorter skirts, lower necklines, sleeveless tops and gasp…bathing suits!! Awesome…flabby thighs, turkey neck, bat wings and belly bounce for all to see.

I used to be that girl that found every way to hide every part of her body in summer. Winter was always easy; baggy sweaters, jeans, big coats. Summer? While those clothes were great for hiding life’s little imperfections…I found that heat stroke set in pretty quick when it was 100 degrees outside.

Well, it took a little time, but I found it a lot more fun to have a better body that I didn’t have to hide, than to keep passing out from over heating.

Bathing suits, skinny jeans, that sexy little dress that your husband loves on you. Pool parties, evenings on the patio, walks on the beach, all go better with a body you are proud of.

Don’t hide it…flaunt it. Sorry, not feeling up to it? I know how you feel. But, you don’t need to feel that way. Real wholesome and noticeable changes are easier than you think. Stick to the tips below and you will be rockin the skorts, kitten heels and halters before you now it. (Ok, maybe not…BAD visual)

Exercise – Whys

• increases your metabolism
• burns calories
• helps you sleep and manage stress better
• (resistance training) maintains or builds muscle
• increases bone density
• helps prevent diabetes and assists in controlling blood sugar
• improves heart, circulation and lung health
• improves mood, helps relieve depression and increases self-esteem
• increases mobility and quality of life as you get older
• helps you keep the weight off long-term

Exercise – Hows

• set your goal and put a time line for it
• resistance: challenge your muscles with moderate weight and lots of repetitions
• mix it up: don’t do the same exercise over and over again
• make it a group effort: support for others is a great motivator
• don’t make it a social event: you are changing your look, not planning a tea party

Nutrition

• No processed foods
• No boxed / freezer meals
• No sugar
• No alcohol (OUCH – The kids are home)
• Lots of water
• Lots of vegetables (multiple colours and lots of greens)
• Fruit (not too much and never all by itself)
• Lean protein with EVERY meal
• 3 meals per day with 3 snacks

Unless you are blessed with the genes of a mythical goddess time is going to mess with your ability to keep the 18 year old body you used to sport. (Maybe 25 for me – 18 for me SCARY). But, some good sensible attention to yourself with a dedication to improving the way you look will go a long way to you feeling better about yourself.

Another thing you can do…chase the kids all summer! Make them be happy to go back to school to get a rest from the best mom on the block.

(Image Credit: Suat Eman / FreeDigitalPhotos.net)

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Patios, pools, bbq’s and Boot Camp – Yay Summer!!

Posted on June 27, 2011 | 3 Comments

Summer time is here! Officially by the calendar and by the end of this week also by the fact that our children will be home with us full time!

At the end of summer when you are packing school bags and lunches again and you are thinking back at the months that just passed, what will you be thinking of?

BBQ’s, parties, get-togethers, special drinks, lounging by the pool, hectic days followed by relaxing weekend getaways.

Will you be happy with the decisions you made for your health and your families health or will you have a tinge of regret because you know you ignored your health?

Summer is a time when you can let yourself go and easily forget that a treat here, an over-indulgence there, an end of the day cocktail or a feast with friends can all have a major impact on your weight.

Now I’m not going to tell you not to do any of those things.  I am going to tell you that moderation is a good thing and with a couple of simple things to add to your routine, you can face the fall looking and feeling better than you are today.

1.)  Boot Camp – do yourself a big favour and join our boot camp.  Like minded people all in the quest of a great workout to help offset the summer sizzle.  Outside, using time tested and proven methods of great exercise without costly memberships, stale indoor air, or waiting for machines.

2.)  Water – it’s not just for swimming.  Drinking water is great for hydrating you but also for clearing our toxins and making your body feel better.  It helps to fill you up so that you won’t go back to the food trough as often and it will help your body regulate temperature and aid in burning off fat.

3.)  Say no to alcohol. Gasp!! I know that for some people that is like a death blow, but the truth is alcohol is sugar. Sugar is instant energy for your body but, if you don’t need it, sugar becomes instant fat.  It also messes with your blood sugar and causes all sorts of long-term health problems.

4.)  Walk – forget the car. Need to make a quick trip to the store? Take the shoe leather express and enjoy the great outdoors.  It might not seem like much but it will go a long way to burning off calories.

5.)  Look Better Naked…hold the bun:  When ordering any sandwich on the menu, ask your server to “hold the bun”. Eliminating excess starches in your diet forces your body to burn more unwanted body fat for fuel 24-7. The result- leaner legs, a tighter butt, and a flatter tummy!

6.)  Upgrade Your Salad to Burn More Calories: Anytime you eat, your metabolism increases as you burn calories from the digestion, absorption, and storing of nutrients from food. This is called the thermic effect of feeding. Furthermore, research shows that the thermic effect of protein is roughly double that of fat or carbohydrates. So, boost your metabolism by adding lean proteins sources such as chicken, steak, salmon, or shrimp to any of your favorite salads.

7.)  Go Green to Be Lean: To make any entrée a belly fat-burning treat, replace any starch-based sides like fries or bread with sautéed, grilled or steamed vegetables. Orrrrrrrrr, choose green vegetables like broccoli, spinach, green beans, or asparagus as much as possible since they have the highest amount of vitamins, minerals, and antioxidants for optimal health. Green veggies are loaded with fiber and help fill you up faster and keep you fuller between meals.

8.)  Boot Camp – hmmm, sound familiar? That’s because you can get some incredible results from spending a few hours a week joining other people who are looking for a quick and efficient way to lose unwanted pounds, tone their muscles and have a great time doing it!

 

 

 

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You are where you are because of the choices you have made.

Posted on June 22, 2011 | Leave a comment

Are you the person you want to be? Are you in the body you want or deserve? Are you happy? Or, have you lost yourself?

I get messages, tweets or in person conversations with people and when they say “I’m am trying to get back to the person I once was”.  Even though that breaks my heart, my response isn’t very often sympathetic.

You are where you are because of the choices you have made.  

Yes, there are always situations that come up which may be out of your control and you roll with them.

But, if you let those situations take total control of your life…who is to blame?

Often we women lose ourselves and take on titles/identities and let them define us….mom, wife, employee, home maker. The worst part of those titles is often the expectation or image that you have set to those titles.

I hear this a lot:

“It’s ok that I am carrying an extra 20lbs, I’m a mom and I’m busy and I am not fit/sexy/vibrant anymore, because I’m a mom now”.  Just to set the record straight; that is total crap.  It’s an excuse!

You are where you are because of the choices you make.

I applaud you for wanting your child to be exposed to every extra curricular activity.  To let them experience everything they can, but are you sacrificing yourself and your family’s health by eating pizza on the way to practice or using the drive through window as the place you gather as a family for a meal?

Do you think that your kids will be grateful that you are suffering health issues because you neglected your health so you could be at every practice?

Think your kids will be happy that you can’t go bike riding or rollerblading because your knees cant take the pressure or you get too winded.  That’s a reality.  What are you missing out on?  Think sitting in an arena, or in the bleachers night after night wishing you were 20lbs lighter is going to get you what you want?  Guess what; you can’t wish away the pounds…. and if that infomercial ever surfaces, you’ve been warned.

Your health needs to be a priority. Read that again.

I spoke with a client today and had shown her some exercises that we would do and her response was “I can’t do that, I am an over weight, middle-aged mom” WHAT??????

News flash….over-weight middle aged moms can kick some serious ass (sorry for cussing-trying to drive the point home) If you have a goal and you want change-you can do anything!  In shape middle-aged moms can do even more!!

We have so many moms that come to boot camp and they are killing it.  They give it their all and THE RESULTS SHOW!

What are you missing out on in life because of your weight or self perceived image? I can guarantee that your kids want you to play with them and they want you to be there when they are older.  They won’t look back and say wish you sat at every practice.  But think of the message you send to them when they look over at you and you are exercising, giving it your all and teaching them through actions that hard work pays off and commitment to yourself is so important!

If you start investing some time in yourself you will be investing time into your family and into your longevity.

I want you all to live a long and healthy life.  Don’t you want the same for yourself? You just can’t wish it to happen; you have to make it happen. Stop making excuses. Make changes instead, make progress for life.

Make some changes…eat healthy and get moving.

What ever happened yesterday is over. Today is all yours….own it!

Power quote:

“The future has several names.  For the weak, it is impossible.  For the fainthearted, it is unknown.  For the thoughtful and valiant, it is ideal.” – Victor Hugo

 

 

 

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