Tag Archives: carrie burrows

Friday Fitness Funny

Have a great long weekend.  Don’t over-idulge.  Don’t get all, “Ohhhh I have to eat because everyone else is.”

Drink responsibly…which means not at all.

Eat for your health…which means, well, eat healthy!

cap'n crunch-nestle crunch

 

diddly squats

 

running funny

 

Have a great weekend!

Fries & Gravy or Abercrombie

*Controversy alert*

A lot of upset people where blasting the social media airwaves this last week because of an old interview from the CEO of Abercrombie & Fitch.abercrombie
In the interview (from 7yrs ago) the CEO said:
In every school there are the cool and popular kids, and then there are the not-so-cool kids,” he said in an interview. “Candidly, we go after the cool kids. We go after the attractive all-American kid with a great attitude and a lot of friends. A lot of people don’t belong [in our clothes], and they can’t belong. Are we exclusionary? Absolutely.
North America bought into their marketing. Spending over $40 for a t-shirt
(insert Macklemore’s Thrift Shop Song here)
Is it wrong that they targeted a certain demographic-NO. That is there business model.
Lane Bryant or Addition Elle target is exclusive to plus size women.
You don’t go into a Lambrogini dealership hoping to get a $40,000 sedan lambrogini
Choices and options.
You don’t have to shop there and you dont have to like it.
That is the great thing about free enterprise. It would be great if everyone was inclusive of everything but that’s not the way the world works.
We all at some point want the latest and greatest.
For teens it might be an Abercrombie shirt and for adults it might be a Coach purse.
Which brings you back to your choices and options. If you don’t have the body that fits into A&F clothes then you can fix that. You have choices and options.
You can choose to eat healthy and exercise to be in a fit body or you can choose to eat junk and watch tv. Choices x Actions = Results….what results are you getting?bad choices v good choices
I have been on both sides of this. My youth was spent not being able to shop at regular (popular) retailers. I was wearing a lot of elastic waist band pants and plus size sweat shirts. Did I want to wear cute clothes like my friends-heck yeah! Did I stop shovelling fries and gravy into my mouth -nope.
Choices x Actions= Results. fries and gravy
Stop blaming or looking to find fault in others for the way things are in your life. Stop playing the victim card. Don’t put effort into hating a clothing brand because they don’t fit in with your views. Put effort into your own life and making it amazing.

Make these this weekend! 4 recipes to help your health

You know how much I love exercise and that I consider it part of the holy trinity of health.  Well, the 2nd part of that trinity is nutrition.  Making sure we get awesome, balanced, healthy eats into our bodies is extremely important.  Like they say, “You can’t exercise away a bad diet.”

To help you get ready for the weekend, here are a few healthy alternatives that are actually really good to eat because they taste great.

CINNAMON QUINOA BARS

2 1/2 cups quinoa, cooked and cooled
4 eggs, beaten
1/3 cup unsweetened vanilla almond milk
1 teaspoon vanilla extract
1 tablespoon cinnamon

DIRECTIONS

1. Preheat the oven to 375ºF and place the quinoa in a large mixing bowl. Line an 8-by-8-inch baking pan with lightly greased parchment.

2. In a small bowl, whisk together eggs,  milk, vanilla extract, and cinnamon until thoroughly combined.

3. Add egg mixture to cooked and cooled quinoa. Stir with a large spoon to combine. Pour into the parchment-lined baking dish and spread it around to ensure that it’s even.

4. Bake for 20 to 25 minutes until set and golden.

5. Using parchment, remove bake from pan as soon as possible so that it doesn’t steam.

6. Cool completely and cut into squares. Serve with a dollop of nut butter.

 Makes about a dozen

 CHICKPEA SALAD

Marinated Chickpea Salad1 large or 2 small shallots, finely diced (about 1 cup)
About 1 cup red wine vinegar
3 15-ounce cans chickpeas, drained and rinsed (about 4 cups)
1 cup finely diced celery (3-4 stalks)
1 cup finely chopped parsley
2 tablespoons chopped fresh oregano
2 garlic cloves, minced
1/2 teaspoon minced peperoncini
1 cup extra-virgin olive oil
Zest and juice of 1 lemon
About 1/2 teaspoon kosher salt
Freshly cracked black pepper, to taste
2 sprigs rosemaryDIRECTIONS

  1. Add the shallot and enough red wine vinegar to cover it to a small mixing bowl. Set aside for 15 minutes
  2. Meanwhile, combine the chickpeas, celery, parsley, oregano, garlic, peperoncini, olive oil, lemon zest and juice, salt, and a few cracks of black pepper in a large mixing bowl.
  3. Drain the shallot, reserving the shallot-infused vinegar. Add the shallot to the chickpea mixture and toss gently to combine. Nestle the rosemary sprigs in the salad, cover the bowl tightly with plastic wrap and refrigerate for at least an hour, making sure to turn the mixture a couple of times while marinating
  4. Remove the rosemary sprigs, then season to taste, adding a splash or two of the reserved shallot vinegar if desired. Serve at room temperature.

Serves four to six.

ALMOND LEMON MACAROONS

Almond-Lemon-Macaroons

2 cups unblanched almonds
1/2 cup sweetener (sugar alternative)
1 teaspoon almond extract
Pinch of salt
1/2 teaspoon grated fresh lemon rind
3 egg whites

DIRECTIONS

  1. Preheat oven to 350° F
  2. Grind the almonds in a food processor, and pour them into a mixing bowl.
  3. Mix in the sweetener, almond extract, salt, and lemon rind. Then stir in the egg whites. The dough will be thick, like wet sand
  4. Use a spoon to place two-inch balls on a pan lined with a Silpat mat or parchment paper.
  5. Bake for 15 to 20 minutes, until dry and lightly brown on top.
 

CAULIFLOWER  PIZZA CRUST

Makes one 9 inch pizza crust

1 cup cooked, riced cauliflower

1 cup shredded light mozzarella cheese
1 egg, beaten
1 tsp dried oregano
1/2 tsp minced garlic
1/2 tsp kosher salt
olive oil (optional)
pizza sauce, shredded cheese and your choice of toppings*Directions:
Remove stems and leaves from 1 head of cauliflower, and chop the florets into chunks. Add to your food processor and pulse until it looks like grain. Do not over-do pulse or you will puree it. (You can also use a cheese grater). Place the “riced” cauliflower into a microwave safe bowl and microwave for 8 minutes (may need to adjust according to your microwave). No need to add water.One large head will produce between 2 and 3 cups of riced and cooked cauliflower. The remainder can be used to make additional pizza crusts immediately, or can be stored in the refrigerator for up to a week.To make the pizza crust:
Preheat oven to 450 degrees. Spray a cookie sheet with non-stick cooking spray (or use non-stick aluminum foil on a cookie sheet, which is what I did). In a medium bowl, stir together 1 cup cauliflower, beaten egg and mozzarella. Add oregano, minced garlic and salt, mix well. Transfer the mixture to your cookie sheet, and pat out into a 9″ round.
Bake at 450 degrees for 15 minutes.
Remove from oven and let cool awhile. This helps to make the crust more solid.

Results…that’s what you want.

Pop quiz:

  1. If you took your measurements once a week and saw a lower number would you continue doing what you are doing?
  2. If you stepped on the scale and saw no change in the numbers but could visibly see a change in your body, would you continue doing what you are doing? 
  3. Would you work out harder, stay on track with your food, be more committed if you experienced noticeable results?

Time’s up….the short answer is YES to all of the above.

The reason…RESULTS!

When you experience results that fuels your motivation to keep on keepin’ on!! There is nothing more motivating than results!

I know both sides and I can tell you as I have said many times, nothing tastes as good as how I feel being fit.

Here is where I have to shake my head.  I see people, yes former boot campers who are doing the latest and greatest fad and their bodies have not changed for the good.  Often, they are worse off then the last time I saw them.

How can you continue on doing the same thing with no results? Maybe because it’s easy, its convenient, your pals are doing the same thing, you aren’t required to push yourself beyond your comfort zone.

There are tons and tons of programs that claim to be the best program for fat loss, but are they?  I think it is truly amazing that after all of these years, very smart people still fall for lies, scams and BS. I think we all have that high hope that this new product/program is the fat loss magic bullet but in reality are expectations are low knowing full well that it isn’t.

Quiz time again!!!

  1. Have you seen people or have you been one of those people who says they are going to walk off the weight and go for a 5km walk each and every day and still no results?
  2. Have you seen people (or have you been )one of those people that do extreme or crazy diets lose a few pounds and just to gain it all and more back?
  3. Have you seen people starve themselves (something I cannot even comprehend) and royally screw up their metabolism and not have any results and in fact GAIN weight?

Sure you have….we all know these people or we are one of these people.

So after all of that, then what happens?? NOTHING HAPPENS AND YOU QUIT, YET AGAIN! 

I don’t blame you, I have been there and I have tried it all as well.  The weight loss industry is the only industry that can continually sell programs/products/fads with NO RESULTS and people keep buying and believing.

I preach and will continue to preach about old school methods because they work….we get results-end of story.

Eating real food and working your muscles the way they need to work produces results—not a lot of glitter or sparkles.

Take a good look at what you are doing and come to terms with why you are not getting the results you actually want.

You need a solid commitment–stop being a fitness and food flake! Stop wasting your time and money on fast fixes.

The one thing that you need to help keep you on the “wagon” is results.

Commit to doing and being better and watch out, those results will be coming in like a gangster trying to hold up a 7-11…fast, furious and leaving dust trail behind!

Have your resolutions given way to your excuses?

It’s now mid March….3 months into a the New Year and where are you?

Did you start the year all gung-ho and saying that this was the year you were going to kick that body fat to the curb??

Where are you now?? Have you given up or are you staying strong??

Have you been using one of these 3 excuses?  The three excuses get me absolutely  fired up.  These are literally about the worst excuses anyone can come up with!

  1. My ____(insert body part) is not good. When it’s better I’ll start
  2. I don’t have the time
  3. I just can’t put the money together

ALL 3 excuses are bull. Here’s how I see it.

*My ___hurts:  everyone has something that hurts.  We can always work with you and your hurt and you’ll still have the benefit of exercising, safely. Your heart will hurt if you keep carrying any extra weight.

Yeah, your excuse is so invalid!

*I don’t have the time:  TOTAL LIE.  There are people who are busier than you that manage to “fit” in fitness. You have enough time to make excuses, so how about you redirect that time and get your butt moving!! I can guarantee that  watching TV is going to do nothing for your health.

*I don’t have the money.  Fair enough, but if you break it down and look at what you spend money on (Starbucks, eating out, movies, entertainment, etc) I think you could probably find a way.  If it’s worth it to you, you’ll find a way, otherwise you will find an excuse.  Is it worth it to you to be healthy?

Trust me, I have heard just about every excuse.

Here is one of my favourite kick your excuses to the curb videos.  If you “think” you can’t …YOU NEED TO WATCH THIS

iRun for me, family, you. #run3rd

I love always trying to inspiring and motive you and if that means that sometimes I have to travel to far away places and do crazy things, then I will do it!!  If that means that I need to combine two loves…fitness and Disney, you know that I will…for you.  Does it get any better?? One of the many highlights of the weekend was that I got to meet so many out of this world people.rapun

This past weekend I had the privilege to travel to Florida and run in the Walt Disney World, Princess Half Marathon and take in all the weekend events surrounding the event.expo

runDisney events draw in people from all over the world and each of them has their own story about why they’re there. Everything from a “doing their first half marathon”, completing a weight loss challenge or a girls weekend away.  (Side note: when did a girls weekend away stop being a shopping trip or a trip to Vegas?  I love that people are turning to their friends and using fitness as a way of bringing everyone together!)

Another reason we always see and hear about is those people who are running for someone else. You can see these people at almost any running event.  It’s a great thing to do.  This past weekend I learned about a new concept behind this and I love it!!

run3rd#run3rd

It was started by Sean Astin.  Yes the real Sean Astin form movie and television. Sean was there this weekend (he is also at most runDisney events) and I have to say that not only is he an actor who I admire, but he is such a friendly down to earth guy…who runs!!sean

The concept behind #run3rd is simple…

  • 1st, I run for me
  • 2nd, I run for my family
  • 3rd, I run for you

Your inspiration and your motivation always comes down to having a “WHY”. Your ‘why’ is what will get you to move.  It will be the reason you train when you don’t feel like training.  It is the reason you go the next mile.  Your ‘ why’ is what inspires you to do better.

Choose to run or be fit because you can! So many people out there can’t and so many other just won’t.  When you don’t have the option or you lose your mobility, then what?

Here is the best news…you are in control.  You have the ability to be healthy, fit and strong.

How awesome is that?

Be inspired…find your why. Then be an inspiration to others.

  1. Do it for you, then;
  2. Do it for your family, then;
  3. Do it for others.bling

Control for a happier life

What affects how you feel? How many times per day do you let silly things affect your mood/happiness? I’ll be honest, I’m a worrier.

I sweat the small stuff, mind you I like sweating :)

I have always been a worrier and I have actively tried to change it.  I think I’m better now than I used to be but I consider it part of my DNA.

Do I like it…heck no!  Would I like to be relaxed and have things easy peasy all of the time…heck yes.  Would I love to be able to say, “No worries mahn.  Evryting will be awlright.”

When you allow all the external things that you really have no ability to control to affect your mood, you are living reactively.  Trust me, I know.

  • The economy
  • Co-workers / other people
  • Your job
  • A sports team
  • The weather
  • Politics

This list could go on and on… these are all things that we have ZERO CONTROL or at the very least, very little control over.

Lack of control can cause depression, unhappiness, and anxiety.

Allowing yourself to focus on these external factors that you can’t control is a one way ticket to being miserable, pessimistic, and negative. We all know people who are just plain unhappy and we all wish that we would never want to be like them. For some they wear their unhappiness as a badge of honor or its written all over their face.  You know the ones, you make eye contact for a split second to long, they let you know how they are feeling and how bad their world is.

My suggestion to those people and the reminder I give myself is simple…concentrate on the things that YOU CAN CONTROL!!  Those things like:

  • Your health
  • Your exercise
  • Your mindset
  • Your nutrition
  • Your education

Do you happen to notice the word “YOUR” in front of everything? It’s because these are things that are directly in your control. All you have to do is re-claim YOUR POWER over YOUR LIFE.

Stop being a victim of circumstance.

Make a list of all the things you can control right now. Once the list is finished, take a few minutes and plan out how each one of those things will be accomplished and or impacted by your control on a daily basis.

Prioritize those things that are most important to you and dedicate specific time to them with positive steps and actions. 

Now you have a PLAN! You have a step-by-step, paint-by-numbers process to achieve your goals.

A huge bonus to taking full control of the things that you can control is a happier and more satisfying life.  You’ll find, as I have, that those things that you can’t control don’t bother you as much and they fade away.  Focus on the positive and the negative isn’t as noticeable.  It’s a win-win for your attitude and even a bigger win-win for your health!

The damage that is done to your body by stress that unnecessary worry and uncontrollable worry creates shorten your life and deteriorate the quality of your life!

Take control of your life and your happiness!

Don’t just take my word for it, watch this…

It’s Friday Fitness Funny Time!

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ff5

 

Its time for the Friday Fitness Funny!!

And so the vicious cycle begins.

Yes…I know, it shows.

And then you whined about your weight.

That’s a secret that needs to be shared!

Saving the best for last…

OK…not funny…painfully true

Happy Motivation Monday!!

 

Here is a simple question….do you have goals? I mean real, legit goals…no wishy washy ones.  Definable achievements that you are going to attain with a date or time associated to them that are realistic and worthy of your focus?
When did you make these goals?

Write it down

Monday is a great time to re-set. Re-set your long-term and short-term goals. How did you do on the previous week?  Did you commit to your goals or did you ignore what you really want by giving into short-term pleasures and distractions.
Did real life issues get in the way that kept you from going after your goals>  I know that happens to all of us.  That doesn’t mean you failed in your goal achievement UNLESS you don’t return to focusing on your goals…then you fail.
Plan and prepare for your week ahead.
If you have lost your focus, fallen off the wagon, or given up…..this is the time to restart.
Today is the day you write down what you want to achieve this week.
For example…this is what I want for all of you:
-start your day with a healthy breakfast
-pack your lunches
-plan your dinners so you aren’t scrambling
-show up to boot camp at least 3x this week
-drink 3L of water daily
-go to bed early
Goal setting is a “to-do” list and you can check things off day by day….that is a sense of accomplishment.
If your goal is to lose 40lbs well that won’t happen this week, but you can set small goals to get you through this week and then re-set those goals on Sunday so you can tackle the following week.
Start your week off strong. 
Have a plan. Stop using wishy-washy words. Commit to change and experience how awesome if feels to be prepared and see the results of your work.
Fail to plan….plan to fail.
Set your goals…get your fitness/health “to do” list started right now and start checking things off.
PS: 63 days until Christmas…are you going to go into 2013 the same or ahead of the game. Small changes can change your life-I promise!