Tag Archives: support

The secret of success is you!

Posted on May 15, 2012 | 4 Comments

Remember that girl who gave up… yeah, no one else does either.

We have had a lot of people come through our boot camp program over the last few years.  I can now spot almost immediately who will be able to tough it out and who will give up.  I firmly believe that like attracts like.

Your everyday, overall attitude and also the attitude you show how you view specific things is what will determine your success. It’s like people who play poker poorly…they often have a “tell” that gives away their odds on success.   Poker players don’t want to give away what their holding.  You’re can’t be a poker player with your health.  You should be giving away your positive attitude in everything you do! Let other’s see it.

Exercise is a reward not a punishment.  One hour a day for your overall health is a very small investment.

You might spend hours and hours AND hours in your garden/yard for the few short months of nice weather we have here in Canada, but you won’t invest an hour into your life long health.  Crazy right?  You’ll do everything you can to beautify your property which only a few people will see, but you won’t make that same investment of time in yourself which everyone will see.

The difference of fit vs fat, strong vs weak, longevity vs shorter life span is as simple as the difference between being able to tend to your garden in your 80′s or sitting in a wheelchair watching others do what you used to take for granted.

Is our boot camp program hard?  Hells yes it’s hard, but it works.
It is fun and always changing.  You can’t get that from a bunch of machines.
The support I see everyday from your fellow boot campers encouraging each other is something that I am in awe of.

Think it’s not for you or it’s too tough?  You do what you can and you get stronger! Are you going to get stronger, healthier, fitter, faster doing what you’re doing now?

You need to start, set daily goals and not quit even when “life” gets in the way.

Stop settling for status quo. Stop beating yourself up in your mind. You have been through a lot harder in your life and there is no doubt you can tough out an hour of exercise.

Be stronger than your excuses.

There will always be an excuse or “reason” why you can’t.  Make your reasons why you can stronger than your excuses.

Limitations only exist when you let them.

When you are tired and I have you heading up that hill or stairs or I say 10 more burpees, dig deep, push through.  Show yourself, me and the world that you can do it. I know you can do it.  You just have to know you can do it. I have said it, well, yelled it 100x – you don’t walk to the finish line. You summon up that strength and you fight on!!

I refuse to give up on you!

Boot Campers are too busy getting better to have time for excuses!

Who loves ya’?

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Posted in Exercise, Inspiration

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What are your reasons for a healthy life?

Posted on April 3, 2012 | 3 Comments

Everyone has their reasons for getting and staying fit/healthy.

Some people do it to lose weight, some because they have had a health scare (diabetes, high blood pressure/cholesterol), some do it for protection/prevention.

Whatever your reason, congratulations. I know some days it can be a real struggle to drum up the energy to show up to boot camp (or whatever your fitness program is).

It is key to keep your goals in the forefront of your mind to help you stay focused and on track.

Here are the reasons why I take care of my health:
Health – I want to stay healthy not only for me but for my family!
Strength – I like being able to push myself.  I like being able to know that I am working towards a longer/stronger life.  I like being able to do 50/50/50 x 50 :)
Pride – I am proud of how far I have come – losing over 200lbs was hard but I did it…and I never want to have to do it again!
My Family -  I want to run, jump and play with my kids and their kids.  I want to be a great role model for them when they are adults.  I want them to take care of their health.
Happiness – Being fit makes me happy – being overweight made me miserable– I choose to be happy, healthy and fit
Me – I am doing this for me.  Spending an hour a day to make myself better is better for everyone that I’m involved with.

If things in your life aren’t the way you want them, then change it.  YOU HAVE THE POWER WITHIN YOU TO CHANGE!

You and your health are a priority. If you put everyone’s needs before yours that doesn’t make you a martyr in the name of family first, it makes you unhealthy.  If you’re not healthy, what good are you to them?

As parents we have self-induced guilt the moment our children are born. We don’t want to miss a minute of their lives. We put our lives on the back burner to take care of our families.  Imagine the guilt if you get sick or incapacitated and you must have your kids/family take care of you.  When it comes to health issues that you can control, you are insulting everyone who didn’t have that control.  Try to look at someone who’s health and wellness was taken from them and couldn’t control it when you can prevent your poor health issues.  Our health is precious just as our family is.

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Posted in Inspiration

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Avoid the “Last Supper” Mentality

Posted on December 13, 2011 | 1 Comment

Christmas festivities are in full swing and now the countdown or should I say chow down (bwahaha) to Christmas is on.

Last night at boot camp I was telling the group to eat responsibly.  It is not your last supper, so you don’t have to binge on all of these decadent holiday foods.
You have probably tasted these treats before so you know what they taste like and it is not like you will never be able to eat them again.

When I was overweight I use to eat like it was the last supper. It didn’t matter if it was Christmas or Tuesday.  I just overate…all the time.  In my mind, it was like I would not be able to eat again, so I better fill up.  I would eat so fast and shovel the food into my mouth I had no idea how the food actually tasted.  I still eat fast and have to really concentrate on slowing down the whole process.  I remember the first time I had a meal with my mother-in-law, she saw how fast I was piling the food into my face, she asked if I came from a big family because it looked like I was eating so no one would take it away from me.

Not only did I eat fast, I would stretch my stomach and  that’s when my portion distortion started.  Have you been doing this at the Christmas parties? Have you been eating so much because you have convinced yourself that you deserve the treat or you won’t have it again because it is the holiday season.  Well, both “reason’s” are completely lame.

Three issues that were hurting me (I bet you have experienced some of these):

  1. I ate out of boredom.  I was 225lbs,  I didn’t have much of a social life, so I ate because I was home and had nothing to do.  I got fatter, so I ate more…vicious cycle
  2. I was an emotional eater (I still struggle with that today). I ate because I was sad/miserable: ( I was sad and miserable because I was so overweight) I ate when I was happy. I ate when I was mad.  If there was an emotion I would turn to food. Food will never solve a problem or make you feel better.  I guarantee it will make you feel worse!  You know this already.
  3. I was skipping meals. I would never eat breakfast. Then I would eat like a lumberjack at lunch and then I would eat crappy snacks in the afternoon and binge on dinner.

A boot camper asked me last night if I crave chocolate or things like that.  I don’t anymore.  Yes, I have my days and yes if you put a cupcake in front of me,  I might start sweating but generally I have controlled my eating by eating real food and eating throughout the day. I won’t go longer than 3 hrs without eating. This is an easy fix for everyone.  Eat real food, it is that simple, stop making it complicated.

How did I overcome the “last supper” syndrome?

 

  • I started eating smaller meals throughout the day-making sure that I had protein with every meal.
  • I started drinking lots of water and boy oh boy did that help me feel better!
  • Exercise….need I say more? This is a deal breaker–without exercise you are going no where fast.
  • I started doing my food journals-that I nag you all to do. When you track and see what you actually eat in a day, it will wake you up fast. You will be able to catch any portion distortion or overeating when you see it on paper
  • Late night eating…this is a tough one still. I work odd hours so when I get home if I don’t have a post workout protein shake then it will lead to me opening the cupboards looking for food. The shake and having tea help me get through the hours before bed. I also cut off the eating 2 hrs before bed…the kitchen is closed!

For many of you, you know all of this and it is more often than not, a mental game. This is where you summon up that mental toughness.  It’s just food. Crappy food makes you feel like crap.  Sorry, there really is no way to church that statement up.

Recognize your triggers and be aware of how you can fix them.

If you actually want to change your body you need to change your mind and yes it wouldn’t be me without saying “get your head in the game” (shout out to High School Musical)

Will it keep you up at night because you didn’t have that extra Pina colada, Egg Nogg or  butter tart?  Heck no it won’t!  But I know you go off the rails, at some point you will ask yourself, “Did I really need to eat that entire box of chocolates?”

Jingle bells people not Jiggle Bellies!!!

BONUS – Yummy Smoothie
  Banana Split Smoothie

1 Scoop of Carrie’s Vanilla Protein
1 Frozen Banana
1/2 Cup of Frozen Pineapple Chunks
5 Frozen Strawberries
1 Teaspoon of Pure Cocoa Powder
1 1/2 Cups of Cold Water

Blend and enjoy the no guilt treat!

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Posted in Nutrition

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Kim Kardashian’s marriage could have been saved with Boot Camp

Posted on November 8, 2011 | 17 Comments

Big news last week was that Kim Kardashian filed for divorce. I really can’t say I was surprised, but I was shocked.  Shocked that everyone was talking about it.  Honestly, who cares?!

It took her longer to plan her wedding than her 72 day marriage lasted….yikes!

Actually, it made me think about how this relates to weight loss and fitness.  Seriously, there is a connection, stay with me here.

Everyday people start a weight loss or fitness program, but don’t ever really give it a full commitment.  A bump in the road, a little challenge, a temptation and in goes the towel!  You might be one of those people…..hmmmmmm??!

We have had a lot of people come to boot camp and not give it a full commitment.  Is it tough?  YES, it can be.  Is it worth it?  Hellz yeah it’s worth it!!

Weight loss is like a relationship.  It takes, and requires, focus, patience, sacrifice, dedication, passion and love.  Yes, I said love.

You have to actually love yourself enough to make the commitment.

You also have to love your exercise program. Hang on before you scoff.  I know y’all might not love boot camp, but you love the feeling, you love the group support, you may even love (but probably only like) my lame jokes.  You love the energy you feel after you have completed a tough workout.  If you don’t love your program you are going to break up, dissolve the plan and file it under irreconcilable differences.

So how do you fall in love with your exercise and nutrition program?

YOU WORK ON IT.  

YOU COMMIT TO IT.

YOU NURTURE IT.

Make adjustments daily. Focus on being better, not perfect, just better. Better = stronger, fitter, happier, committed!

Kim should have taken our commitment lessons to help her marriage.

Boot Camp Chili

Ingredients:

  • 1 ½ pounds ground white turkey meat or extra lean ground beef
  • 1 onion, diced
  • 2 stalks celery, diced
  • 2 carrots, diced
  • 4 garlic cloves, peeled and minced
  • 1 tablespoon olive oil
  • 1 14 ½-ounce can kidney beans, drained/rinsed
  • 1 14 ½-ounce can black beans, drained/rinsed
  • 1 14 ½-ounce can pinto beans, drained/rinsed
  • 1 29-ounce can diced tomatoes
  • 1 29-ounce can tomato sauce
  • 2 tablespoons cumin
  • 2-4 tablespoons chili powder
  • Salt to taste
  • Black pepper, cayenne, or chili pepper flakes to taste
  • *if you prefer a five alarm chili add extra cayenne, chili pepper flakes or Tabasco (get creative with the flavours!!)

Directions:

  1. Cook and stir the onion, celery, and carrots in olive oil over medium-high heat until softened, about 6 minutes.
  2. Add the ground meat and garlic. Cook the turkey until it’s just done, taking care not to over cook.
  3. Add the remaining ingredients and simmer for 20 to 40 minutes, stirring occasionally.

Let me know how you like it.

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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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Posted in General

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Will You…cuz I know I WILL !!

Posted on September 6, 2011 | 2 Comments
It’s Tuesday September 6, 2011.  Depending on how you receive your information, you are reading this as you are trying to get your kids to wake up, or the peace of morning is setting in because…The kids are going back to school!!!!!
I know there are a lot of cheers from parents out there.  We love them.  We would do anything for them.  We will put their needs before ours forever, but praise be to the great Lord above that they are back at school!!!
So back to school.  Back to their routines, back to your routine.  Back to getting organized AND time to get your butt back in shape!!
Answer this question. “Are you getting all you could from you gym membership” How many months have you paid for and not gone?  How many times have you said to yourself, “I’ll go next week.”

What has the gym done for u lately?  Group support?  Professional help?  Meal plans?  Nutrition advice?  NOPE?  Well I’m sure if you agree to pay more money for each of those, you’ll be able to get all of those for each additional fee you pay!
Hmmm….Boot Camp gives you all of that at one low price so come on out.  Back to school is back to the basics for our children.  Now it’s time for you to get back to the basics for your health!
At the beginning of the summer I asked you not to let summer get in the way of your fitness, your health, your goals or your size.  Did it?  Well, let’s get back on track.  We’ll do it together, because together we achieve more.
So, who’s going to protect your house if you’re all out of shape and not healthy?
Will you make the choice that you will?

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What’s in a challenge?

Posted on August 19, 2011 | 4 Comments

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

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

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

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

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

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

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

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

So what’s in a challenge?

Success.

 

 

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OptimusPrime you’re not…but you can be a Transformer!

Posted on May 31, 2011 | 2 Comments

Now that's a machine

The human body is an extra ordinary machine.  I mean, show me another machine that gets stronger the more you work it. The more you challenge it responsibly, the stronger it is, the more efficient it works and the better it responds.  Leave it alone and ignore it’s desire to work and it actually breaks down.

When it breaks down its through disease and obesity which are both offset and minimized through consistent effort and exertion.  When you don’t challenge your machine it deteriorates.  The tissues that keep it strong and fight obesity give up and the result is less muscle and bone mass.

Some people get to that point and decide they need to reduce the calories they take in and go on some sort of diet, or take a potion, pill or some other quick fix which only leads to greater problems.  Short term fixes for a long-term problem mean only one thing…bigger long term problems that become harder to fix.  Laziness may be what got you where you are…do you actually think being even lazier is going to help? Come on, give me a break!

If you are able to move, then move! Simple.  If your weight or mobility issues challenge that, then move!  Even simple arm raises in a chair or leg raises will start to get your body going again.  Little steps can lead to a long journey!

Your body is a gift…treat it like one. Take care of it and cherish it.  You only get one.

You want the secret to weight loss and good health?  It doesn’t come from a pill, or a well-crafted advertisement that makes unrealistic promises. It doesn’t come from a box of pre-packaged meals or a juice that magically cleans you out.  The secret comes from within you!

Set a goal, lay out how you will achieve that goal and anything that goes against your goal is not acceptable.

Remember these ten simple things about exercise:

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

Exercise makes this happen

Your body naturally slows down as you age.  Your metabolism decreases over time all on its own.  Exercise offsets that process and counteracts the effect of aging.

There is no secret anymore.  This is what the diet industry does not want you to know.  You can control your weight challenges without them.  You choose what to eat.  You choose how much you want to move and you don’t need them! You can do it!! I’ve done it.  Trust me, because your success is what matters to me.

You can do it!!

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Posted in Exercise, Inspiration

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Be the best you!

Posted on April 6, 2011 | 10 Comments

“Never put off till tomorrow what you can do today.” ~Thomas Jefferson~

If you are like many busy people you usually take care of everyone else but yourself.  You are putting your needs behind everyone the needs of those around you, but….at what cost?

You might notice that you have said things like, “Once hockey is over I will get back to exercising”, “As soon as I get that new job (or whatever) I will start working out and eating right.”, “When the nice weather returns I’ll get back to exercising.”

Maybe you’ve start noticed that you have less and less energy.  Things that once were simple or “easy” are now requiring real effort.  It might seem that you “woke” up and wondered how you gained that 25lbs?

The neglect of your personal well-being could take place over weeks, months or even years.  If you are sick or your body can’t handle exertion than what good are you to those that you have put before your own health needs?

Everyone has the ability to feel energetic.  Everyone should have energy each and everyday.  You have the right to put your health and fitness needs at the forefront of your life.

When you have energy, you can do anything.

When you feel energetic you usually feel more creative.  Things you do are more fun, your relationships are healthier.  Your thoughts are clear and can lead to action.  You are enthusiastic about life.  You feel confident, unstoppable, fearless.

Who doesn’t want to feel like that every single day????

Take care of yourself.  Be healthy, make the changes you know you need to make. Stop making excuses…make changes!

Go from good to great.

Be amazing, not average!

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Posted in Inspiration

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I know you

Posted on March 28, 2011 | 12 Comments

This is what I know about YOU.

I know YOU can do anything you want.

I know YOU are in control.

I know YOU can achieve as much success, in whatever you choose as you want.

I know YOU can pick yourself up when life knocks you down.

I believe in YOU….time for YOU to start believing in YOU.

That’s all I wanted to say.

If you have been knocked off of your horse, lost your motivation or lost your focus I am here to say that I am here for YOU and it’s time to get your mojo back!

We all need people in our corner to support us.  I’ll be in yours to the best of my ability and for what YOU want.

There is so much much negative nonsense out there and we all need some encouragement from time to time, no matter how strong we may seem on the outside.

If you’re struggling, remember, I’ve been there…and I can share first hand with YOU, that it’ll get better if YOU just keep going, just keep doing.

So, pick yourself up, dust yourself off and start all over again.

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Posted in Inspiration

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